Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

Purpose: Long axis strokes require contralateral (opposite) arm and leg coordination to enhance rotational velocity through the water. The horizontal press forces gluteal and hamstring activation with scapular stability and strength, optimizing contralateral strength.

Direction: Hold one leg at the top of a glute-ham machine or have a partner stabilize one leg while your hips lie on a bench. Contract your glutes, hamstrings and abdominals while you press a light weight overhead. If the athlete exhibits shoulder pain or has shoulder pain, the press can be converted to a row. Also, if the athlete has back pain, confirm they are stabilizing with their glutes and abdominals, not hinging/arching with their low back.

Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.