{"id":428333,"date":"2020-04-22T14:56:58","date_gmt":"2020-04-22T21:56:58","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=428333"},"modified":"2020-06-12T15:01:00","modified_gmt":"2020-06-12T22:01:00","slug":"swimmer-strength-tech-tip-improving-rotation","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/","title":{"rendered":"Swimmer Strength Tech Tip: Improving Rotation"},"content":{"rendered":"<p><em>Contributed by <strong>Deniz Hekmati <\/strong>&#8211; Strength &amp; Conditioning Specialist, Sport Scientist\u00a0<\/em><\/p>\n<p style=\"font-weight: 400;\">The rotation can be tricky in the backstroke and freestyle. Although the coach wants the swimmer to rotate more, the stiff swimmer will have more restrictions to make it happen. Here are three movements that will aid and mobilize the thoracic spine for an improved rotation. For all of the following movements, be sure to draw the belly button in towards the spine to keep stabilizing muscles in the abs engaged throughout the movements.<\/p>\n<p style=\"text-align: center;\">Watch video<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/W-68wAIMqX8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\">Thread The Needle: Set up on one knee and opposite leg extended to the side with the toe in line with the knee and the whole foot on the ground. With the spine and arms straight, move the opposing arm to the straight leg to slide towards it. Let the shoulder blades separate here. Then rotate with thumbs up. At the end range, engage the back little more to facilitate the rotation.<\/p>\n<p style=\"font-weight: 400;\">Open Book: Set up on the side by placing the leg bent on a foam roll. This ensures pelvic stability and control through movement. Arms are stacked on top of each other and pressure stays on the bottom shoulder. Rotate the trunk to reach the elbow back as far as the natural range allows you &#8211; pressure stays on the bottom shoulder and never on the back. Again, at the end range, push it little further. To add a variation here, extend the arm out and press the hand down to the ground before neutralizing.<\/p>\n<p style=\"font-weight: 400;\">Thoracic Windmill: In the same setup as the open book, now we are rolling the arm over and around the top while pressing the arm down to the ground. As you can tell, I am unable to stay on the ground on the first few reps. After 15-20 focused repetitions, the muscles and joints are synching up to work better together.<\/p>\n<p style=\"font-weight: 400;\">The key is to minimize compensation with these movements, especially form the pelvis. If we have a stiff trunk, do 10-20 reps each day, and a few extra before each swim practice and you\u2019ll start slicing through the water more.<\/p>\n<p style=\"font-weight: 400;\">Tag someone that needs to improve their rotation and let us know your thoughts &#8211; See you next week!<\/p>\n<h3>See more videos from Swimmer Strength Coach Deniz Hekmati:<\/h3>\n<p>Swimmer Strength Tech Tip:\u00a0<a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-age-to-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">Age to Start Dryland Training or Strength Training<\/a><\/p>\n<p>Swimmer Strength Tech Tip: <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-when-to-add-weight-to-strength-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">When to Add Weight to Strength Training<\/a><\/p>\n<p>Swimmer Strength Tech Tip: <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-mcgill-3-core-exercises\/\" target=\"_blank\" rel=\"noopener noreferrer\">McGill 3 Core Exercises<\/a><\/p>\n<p>Swimmer Strength Tech Tip: <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-shoulder-pain\/\" target=\"_blank\" rel=\"noopener noreferrer\">Shoulder Pain<\/a><\/p>\n<p>Swimmer Strength Tech Tip: <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-yoga-and-swimming\/\" target=\"_blank\" rel=\"noopener noreferrer\">Yoga and Swimming<\/a><\/p>\n<p>Swimmer Strength Tech Tip: <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-foam-rolling-for-swimmers\/\" target=\"_blank\" rel=\"noopener noreferrer\">Foam Rolling for Swimmers<\/a><\/p>\n<h2>About Coach Deniz Hekmati, MS, CSCS<\/h2>\n<p><a href=\"http:\/\/www.swimmerstrength.com\/about\" target=\"_blank\" rel=\"noopener noreferrer\">Deniz Hekmati<\/a> is a strength &amp; conditioning specialist and sport scientist. A Sweden-native, he was a breaststroker at Arizona State University and a silver medalist at the Swedish National Championships. In his coaching career, he has worked with age-groupers, high schoolers, collegiate teams, and elite level post graduate athletes. Deniz\u2019s philosophy is to learn each athlete\u2019s individual stage of physical and mental readiness, and then design the most appropriate training protocol in a way that resonates with the individual and team.\u00a0 He offers<a href=\"http:\/\/swimmerstrength.com\/services\/\" target=\"_blank\" rel=\"noopener noreferrer\"> in-person<\/a> or online training.\u00a0 Try his <a href=\"https:\/\/www.swimmerstrength.com\/tenDayFreeTrial\" target=\"_blank\" rel=\"noopener noreferrer\">10-day free online training<\/a>.<\/p>\n<p><i>Note: All swimming and dryland training and instruction should be performed under the\u00a0<a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/category\/coaches-education\/\" target=\"_blank\" rel=\"noopener noreferrer\">supervision of a qualified coach or instructor<\/a>, and in circumstances that ensure the safety of participants.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Contributed by Deniz Hekmati &#8211; Strength &amp; Conditioning Specialist, Sport Scientist\u00a0 The rotation can be tricky in the backstroke and freestyle. Although the coach wants the swimmer to rotate more,<\/p>\n","protected":false},"author":7006,"featured_media":428341,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18,69173,9,112297],"tags":[],"class_list":["post-428333","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-dryland","category-masters","category-swimmer-strength-tech-tip"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Swimmer Strength Tech Tip: Improving Rotation - Swimming World<\/title>\r\n<meta name=\"description\" content=\"Coach Deniz gives exercises on how to improve rotation in freestyle and backstroke.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Swimmer Strength Tech Tip: Improving Rotation\" \/>\r\n<meta property=\"og:description\" content=\"Coach Deniz gives exercises on how to improve rotation in freestyle and backstroke.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2020-04-22T21:56:58+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2020-06-12T22:01:00+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"981\" \/>\r\n\t<meta property=\"og:image:height\" content=\"720\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Brandi West\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brandi West\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/\"},\"author\":{\"name\":\"Brandi West\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/7fdf88133cc03bb997698dc53a2eb944\"},\"headline\":\"Swimmer Strength Tech Tip: Improving Rotation\",\"datePublished\":\"2020-04-22T21:56:58+00:00\",\"dateModified\":\"2020-06-12T22:01:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/\"},\"wordCount\":572,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg\",\"articleSection\":[\"Coaches Education\",\"Dryland\",\"Masters\",\"Swimmer Strength Tech Tip\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/\",\"name\":\"Swimmer Strength Tech Tip: Improving Rotation - Swimming World\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg\",\"datePublished\":\"2020-04-22T21:56:58+00:00\",\"dateModified\":\"2020-06-12T22:01:00+00:00\",\"description\":\"Coach Deniz gives exercises on how to improve rotation in freestyle and backstroke.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#primaryimage\",\"url\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg\",\"contentUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg\",\"width\":981,\"height\":720,\"caption\":\"swimmer-strength-improving-rotation-featured-image\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.swimmingworldmagazine.com\/news\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Swimmer Strength Tech Tip: Improving Rotation\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/\",\"name\":\"Swimming World\",\"description\":\"The Global Leader in Aquatic News\",\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.swimmingworldmagazine.com\/news\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\",\"name\":\"Swimming World\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg\",\"contentUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg\",\"width\":1799,\"height\":900,\"caption\":\"Swimming World\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/SwimmingWorld\",\"https:\/\/x.com\/swimmingworld\",\"https:\/\/instagram.com\/swimmingworldmag\/\",\"https:\/\/www.youtube.com\/user\/SwimmingWorldSPI\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/7fdf88133cc03bb997698dc53a2eb944\",\"name\":\"Brandi West\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7352a1b85f6c6f071b1b30b065f1bad0?s=96&d=blank&r=pg\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7352a1b85f6c6f071b1b30b065f1bad0?s=96&d=blank&r=pg\",\"caption\":\"Brandi West\"},\"description\":\"Brandi is the Marketing Director at ISHOF and Swimming World.\",\"sameAs\":[\"www.instagram.com\/brandiwest2020\"],\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/author\/brandiw\/\"}]}<\/script>\r\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Swimmer Strength Tech Tip: Improving Rotation - Swimming World","description":"Coach Deniz gives exercises on how to improve rotation in freestyle and backstroke.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/","og_locale":"en_US","og_type":"article","og_title":"Swimmer Strength Tech Tip: Improving Rotation","og_description":"Coach Deniz gives exercises on how to improve rotation in freestyle and backstroke.","og_url":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/","og_site_name":"Swimming World","article_publisher":"https:\/\/www.facebook.com\/SwimmingWorld","article_published_time":"2020-04-22T21:56:58+00:00","article_modified_time":"2020-06-12T22:01:00+00:00","og_image":[{"width":981,"height":720,"url":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg","type":"image\/jpeg"}],"author":"Brandi West","twitter_card":"summary_large_image","twitter_creator":"@swimmingworld","twitter_site":"@swimmingworld","twitter_misc":{"Written by":"Brandi West","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#article","isPartOf":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/"},"author":{"name":"Brandi West","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/7fdf88133cc03bb997698dc53a2eb944"},"headline":"Swimmer Strength Tech Tip: Improving Rotation","datePublished":"2020-04-22T21:56:58+00:00","dateModified":"2020-06-12T22:01:00+00:00","mainEntityOfPage":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/"},"wordCount":572,"commentCount":0,"publisher":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#organization"},"image":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#primaryimage"},"thumbnailUrl":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg","articleSection":["Coaches Education","Dryland","Masters","Swimmer Strength Tech Tip"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/","url":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/","name":"Swimmer Strength Tech Tip: Improving Rotation - Swimming World","isPartOf":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#primaryimage"},"image":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#primaryimage"},"thumbnailUrl":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg","datePublished":"2020-04-22T21:56:58+00:00","dateModified":"2020-06-12T22:01:00+00:00","description":"Coach Deniz gives exercises on how to improve rotation in freestyle and backstroke.","breadcrumb":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#primaryimage","url":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg","contentUrl":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg","width":981,"height":720,"caption":"swimmer-strength-improving-rotation-featured-image"},{"@type":"BreadcrumbList","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-improving-rotation\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.swimmingworldmagazine.com\/news\/"},{"@type":"ListItem","position":2,"name":"Swimmer Strength Tech Tip: Improving Rotation"}]},{"@type":"WebSite","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#website","url":"https:\/\/www.swimmingworldmagazine.com\/news\/","name":"Swimming World","description":"The Global Leader in Aquatic News","publisher":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.swimmingworldmagazine.com\/news\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#organization","name":"Swimming World","url":"https:\/\/www.swimmingworldmagazine.com\/news\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/","url":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg","contentUrl":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg","width":1799,"height":900,"caption":"Swimming World"},"image":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/SwimmingWorld","https:\/\/x.com\/swimmingworld","https:\/\/instagram.com\/swimmingworldmag\/","https:\/\/www.youtube.com\/user\/SwimmingWorldSPI"]},{"@type":"Person","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/7fdf88133cc03bb997698dc53a2eb944","name":"Brandi West","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7352a1b85f6c6f071b1b30b065f1bad0?s=96&d=blank&r=pg","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7352a1b85f6c6f071b1b30b065f1bad0?s=96&d=blank&r=pg","caption":"Brandi West"},"description":"Brandi is the Marketing Director at ISHOF and Swimming World.","sameAs":["www.instagram.com\/brandiwest2020"],"url":"https:\/\/www.swimmingworldmagazine.com\/news\/author\/brandiw\/"}]}},"cc_featured_image_caption":{"caption_text":"Coach Deniz gives exercises on how to improve rotation in freestyle and backstroke. ","source_text":"","source_url":""},"jetpack_featured_media_url":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/04\/swimmer-strength-improving-rotation-featured-image.jpg","jetpack_shortlink":"https:\/\/wp.me\/p56Jja-1NqB","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts\/428333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/users\/7006"}],"replies":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/comments?post=428333"}],"version-history":[{"count":0,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts\/428333\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/media\/428341"}],"wp:attachment":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/media?parent=428333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/categories?post=428333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/tags?post=428333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}