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

Purpose: The rotational jump progression can be utilized to improve rotational speed. It forces simultaneous shoulder and hip rotation as seen in freestyle or backstroke. As progressed, the athlete can decrease the amount of rotation and include a medicine ball for added resistance. Decreasing rotational amount will mimic sprint swimming, as elite swimmers rotate less during sprints.

Directions: Start with your knees slightly bent and jump along an axis, having your hips and shoulders stay in one plane of motion. As you become more comfortable, increase your speed. Monkey Throws are the progression of rotational jumps and involves a medicine ball. While the athlete is performing rotational jumps, have them throw a medicine ball to the floor. catch the ball, then repeat with the opposite arm. This will activate the shoulder extensors, similar to an arm pull.

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.