Joanne Bezzina – Theraband Flow (50 mins) – Level 2


Explore how you can use the Theraband for support in this Mat workout with Joanne Bezzina. She uses the Theraband for every exercise, encouraging you to experiment with different tensions so you can feel a deeper connection to your body. She includes creative variations to movements like Teaser, Double Leg Stretch, and so much more!

What You’ll Need: Mat, Theraband

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Tennis legend King honoured at Sports Personality

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Legendary tennis player Billie Jean King has been honoured with the lifetime achievement award at the BBC’s Sports Personality of the Year show.

The 75-year-old American, one of the greatest female tennis players of all time, won 39 Grand Slam titles in singles and doubles competitions.

King is an advocate for gender equality and in 1973 won the Battle of the Sexes match against Bobby Riggs.

She is also the founder of the Women’s Tennis Association (WTA).

“We all stand on the shoulders of those who came before us and we all have an opportunity to share our lives, our experiences and our vision for the future,” King said.

“Each of us is an influencer, and to all the athletes who truly have a platform, let’s continue to use the power of our voices and our actions to inspire others.”

Speaking from Miami, three-time Sports Personality of the Year Andy Murray said she “was one of the best of all time on the court”, but that her achievements away from the court were even more impressive.

“She has been a huge advocate for women’s rights and equal rights and I think that has translated into tennis, unlike many other sports,” he said.

“We have pretty equal prize money across the men’s and women’s tours, and that is extremely significant. She was advocating for that probably 30-40 years ahead of her time and that is one of the most impressive things she’s done.

“She is someone who stood up for what she believed. I imagine at the time she went through a lot, but ultimately she has changed our sport for the better by doing that. More athletes should take her lead.”

Billie Jean King at BBC Sports Personality of the Year

King turned professional in 1959 and gained global recognition two years later when she and Karen Hantze Susman became the youngest pair to win the women’s doubles title at Wimbledon.

In 1966, she won her first major singles title, again at Wimbledon, and was crowned world number one for the first time – a ranking she held for five further years (1967-1968, 1971-1972 and 1974).

She retained her Wimbledon titles in both 1967 and 1968 – the years in which she also won her first US Open and Australian Open singles titles respectively.

In total, King won a record 20 Wimbledon titles as well as 13 US Open, four French Open and two Australian Open crowns between 1961 and 1979. She collected three Grand Slam titles in one year in 1972.

She won 129 singles titles in all, 78 of which were WTA titles. In addition, she won seven Fed Cups as a player and four as the US team’s captain.

King retired from professional tennis in 1983.

Graphic depicting Billie Jean King's Grand Slam wins

Fight for equality and social justice

Off the court, King was a pioneer in campaigning for equal prize money in tennis, and in 1971 became the first female player to earn more than $100,000 in prize money.

However, when she won the US Open in 1972, she received $15,000 less than the men’s champion and vowed not to return the following year unless the prize money was equal.

In 1973, the US Open became the first major tournament to offer equal prize money for men and women.

Her campaigning didn’t end there, though, and throughout the 1970s – the height of her competitive years – she led player efforts to support the formation of the first professional women’s tour and became the first president of the WTA.

In 1974, along with then-husband Larry King, she started the Women’s Sports Foundation, which works to ensure all girls have access to sport.

Battle of the Sexes

Billie Jean King shakes hands with Bobby Riggs

Perhaps the most high-profile moment in King’s fight for equality within tennis was her 1973 exhibition match against former men’s number one Riggs.

Riggs, who won three Grand Slam singles titles in the 1930s and 1940s, was a self-proclaimed chauvinist and had claimed the women’s game was inferior to the men’s.

After challenging and defeating 24-time Grand Slam singles champion Margaret Court, Riggs challenged King to play him for a prize of $100,000.

Dubbed the Battle of the Sexes, the King-Riggs match took place in Texas in front of an estimated worldwide television audience of 90 million – making it the most-watched tennis match of all time.

King beat Riggs 6-4 6-3 6-3 and the match was considered a significant event in garnering greater respect for women’s tennis.

The Battle of the Sexes was the subject of the 2017 film of the same name, in which King was played by Oscar winner Emma Stone.

Other achievements

  • Elected to the International Tennis Hall of Fame in 1987
  • The home of the US Open Grand Slam tennis tournament was renamed the USTA Billie Jean King National Tennis Center in 2006
  • Awarded the Presidential Medal of Freedom, the United States’ highest civilian honour, by President Barack Obama in 2009

Billie Jean King’s speech in full

I would like to thank everyone at the BBC for this lifetime achievement award and for including me in this historic evening.

This part of the world has played a major role in my life and my career. I won my first national championship at the Irish Open in 1963 and I won my final professional WTA Tour title right here in Birmingham in 1983.

Next year, I’ll be going to Wimbledon again. It will be my 59th consecutive year of going. It’s like a second home for me.

I first played tennis at 11, and the second time I picked up a racquet I knew I wanted to be the number one player in the world and to win Wimbledon.

At 12, I had an epiphany while sitting at the Los Angeles Tennis Club. Everybody who played played in white shoes, white clothes, played with white tennis balls and everybody who played tennis was white.

At 12, I asked myself, where is everybody else? From that moment on, I committed myself to fight for equality and inclusion for all for the rest of my life.

At 13, I had the privilege of seeing the great Althea Gibson play. She was the first black player to ever win a major title – the French in 1956 – and for the first time I saw what being the number one player in the world looked like. That’s how good you have to be.

If you can see it, you can be it.

We all stand on the shoulders of those who came before us and we all have an opportunity to share our lives, our experiences and our vision for the future.

Each of us is an influencer, and to all the athletes who truly have a platform, let’s continue to use the power of our voices and our actions to inspire others.

Thank you so much for tonight.

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Sports Personality of the Year: Golfer Francesco Molinari named World Sport Star

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Italian golfer Francesco Molinari has been named World Sport Star of the Year at the BBC’s Sports Personality show.

The 36-year-old enjoyed a memorable 2018, most notably winning the Open Championship at Carnoustie in July to secure his first major and become the first Italian to win the title.

In September, he helped Europe to Ryder Cup victory over the United States.

In doing so, Molinari became the first European player to win all five of his matches.

He also won the PGA Championship at Wentworth in May.

Molinari went on to secure the European Tour’s Race to Dubai title and, earlier in December, he was named European Tour Golfer of the Year.

“It’s unreal, to be honest,” said Molinari of his award.

“I’m super proud to be here tonight. There are so many inspirational sporting stories. It gives us more motivation for next season.”

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He topped an online public vote to win the Sports Personality award, beating three other shortlisted nominees: US gymnast Simone Biles, Czech skier and snowboarder Ester Ledecka, and Ukrainian boxer Oleksandr Usyk.

Molinari is the first Italian to win the World Sport Star of the Year award – which was formerly known as the BBC Overseas Sports Personality of the Year – and is the first golfer to win it since Tiger Woods in 2000.

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Geraint Thomas crowned BBC Sports Personality of the Year 2018

The Tour de France winner topped the public poll after his historic victory

Geraint Thomas has been crowned BBC Sports Personality of the Year after his historic Tour de France Victory.

Thomas became the first ever Welshman to win the Tour de France in 2018 during a momentous season for British cycling.

The 32-year-old was nominated alongside cricketer Jimmy Anderson, track runner Dina Asher-Smith, racing driver Lewis Hamilton and England football captain Harry Kane.

>>> Geraint Thomas: ‘It’s been an incredible nine years. We want to go out on a high’

Nominations were revealed on Sunday night during the live broadcast on BBC One, with Thomas topping the public vote.

An emotional Thomas said: “I feel really lucky to have come into cycling when I did.

“I was just going down the leisure centre for a swim and ended up riding my bike. It’s insane, now I’m stood here.

“I’ve always thought I’m just focused on myself and people want me to win, but you realise that what we do does inspire people back home.

“To see people of all abilities and ages riding their bikes and living a healthy lifestyle, you can take as much pride in that as winning something like this.

“I take great pride in representing Britain and Wales when I’m racing abroad. It’s been an amazing year for British sport and long may it continue.”

>>> The moment a cycling fan bumped into a lost Geraint Thomas on a training ride in Wales 

Thomas is the first Welshman to win Sports Personality since footballer Ryan Giggs in 2009.

The Team Sky rider made history in summer when he took home his first yellow jersey, ahead of Tom Dumoulin (Team Sunweb) and team-mate Chris Froome.

Thomas’ victory contributed to a momentous year for British cycling, as all three Grand Tours were won by different riders from these isles.

Froome took the Giro d’Italia while Simon Yates (Mitchelton-Scott) rode to a maiden Grand Tour victory in the Vuelta a España.

Thomas had already won the Welsh Sports Personality of the Year earlier this month.

He shot into the limelight after his Tour win, appearing on the Graham Norton Show alongside Nicole Kidman.

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Ohio State Swim Club’s Bridget Parker Commits to Dartmouth

Photo Courtesy: Bridget Parker

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NEW COMMIT: Delaware, Ohio native Bridget Parker has announced her commitment to Dartmouth College and will arrive on campus in the fall of 2019.

Parker swims year-round with the Ohio State Swim Club and concluded her summer season with a fifth-place showing in the 400m IM at Richmond Futures and had five second-swims at Spire Sectionals. She recently won the 200 free at the Ned Reeb Invite and was a six-time finalist at ISCA Junior Nationals last March. Also a team captain for Olentangy High School, Parker placed eighth in both the 200 IM and 500 free as a junior at the Ohio State Championships.

She told Swimming World:

“I am pleased to announce my commitment to continue my academic and swimming career at Dartmouth College! Thank you to my parents, my sisters, my friends, Coach Kyle Goodrich and other coaches and teammates who helped me every step of the way. I appreciate Coach Holder, Coach Socha, and Coach Sacco for providing me this outstanding opportunity to be a part of this impressive team. Go Big Green!

Her best times include:

  • 200 free – 1:52.67
  • 500 free – 4:59.16
  • 100 breast – 1:06.45
  • 200 breast – 2:22.34
  • 200 IM – 2:03.80
  • 400 IM – 4:26.37 

Parker will make an immediate impact when she suits up for Dartmouth next fall. Her best 200 IM and 400 IM times would’ve scored in the B-final while both breaststrokes would’ve placed in the C-final at the 2018 Ivy League Championships where the Big Green finished eighth overall in the team standings.

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FINIS Tip Of The Week: Backstroke Posture

Welcome to the “FINIS Tip of the Week.” Swimming World will be bringing you a topic that we’ll explore with drills and concepts for you to implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), each tip is meant to be flexible for your needs and inclusive for all levels of swimming.

This week’s drill will help to improve your backstroke body position. Called “roller coaster,” this simple drill challenges swimmers to keep their hips up and stay engaged through their core and legs, a key piece to proper backstroke.

To perform the drill, swimmers will simply hold their arms over their head and kick down the length of the pool. The trick is that their hands need to be hovering out of the water, just over the surface. This will naturally force the hips to drop and make it more difficult to move down the pool.

While making your hips purposefully drop may seem counter-intuitive, the real challenge of the drill is to use your core and the power of your kick to correct that body position and move down the pool with as correct a body position as possible.

Additionally, once swimmers go back to swimming backstroke normally they will have a much better awareness of when their hips may be too low in the water and when they need to use their core and legs more efficiently in the stroke. This is a great drill to use early in practice to check in with body position that can help build into other drills. Happy swimming!

All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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Junior National Finalist Elise Bauer Sends Verbal to Florida for 2020

Photo Courtesy: Tara Bauer

NEW COMMIT: Ocala, Fla. native and high school junior Elise Bauer has announced her in-state verbal commitment to the University of Florida for the fall of 2020.

Bauer swims year-round for the Central Florida Marlins under head coach Bill Vargo and owns a pair of U.S. Open cuts. She most recently competed in three events at Winter Nationals earlier this month and also attended the USA Swimming National Select Camp at the Olympic Training Center. The distance freestyle specialist finished fifth in the 800m free and sixth in the 1500m free at Junior Nationals this past summer and also won three gold at the 2017 Tennessee Futures Championships.

Also representing Forest High School, Bauer is a three-time finalist at Florida 3A State Championships. She placed second in the 500 free and fifth in the 200 free as a junior after finishing second in the former as well as ninth in the 200 IM during her sophomore season. Bauer has also earned USA Swimming Scholastic All-American honors.

She told Swimming World:

“I chose Florida because it is an academic and swimming powerhouse. I am grateful for my parents and coaches who helped me get here and am so excited to swim for one of the best schools in the country. I know that Coach Poppell will help me get to the next level of my swimming career. Go Gators!”

Her best times include:

  • 200 free – 1:50.36
  • 500 free – 4:48.59
  • 1000 free – 10:04.31
  • 1650 free – 16:34.31

When she suits up for the Gators at the start of the 2020-21 season, Bauer will add her talents to a distance freestyle group that includes Taylor Ault and Leah Braswell. Although she sits just outside of scoring range in the 500 free, Bauer’s fastest mile time would’ve placed in the top-20 at the 2018 SEC Championships.

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Division III Recap: Paddy Baylis Leads Small But Strong Pomona-Pitzer Showing

Photo Courtesy: Pomona-Pitzer Athletics

Pomona-Pitzer was one of very few Division III teams to swim a meet this weekend. On the eve of final exams they took a small group to the Lancer Invite at Cal Baptist University. Those Sagehens who attended put together some good races across the two day, three session event.

Freshman Paddy Baylis has been the Sagehen’s leading distance swimmer all year. This weekend he posted a 15:50.65 to win the 1650. A 15:48.19 qualified for NCAAs last year. While Baylis now sits 12th in the country, he’ll likely need to go a bit faster in February to secure his spot in Greensboro. Baylis is from New Zealand, swimming his first yards season this fall. His best time in the long course 1500 was a 15:51.07 as of October 30, 2017. That converts to a 15:27.29 in SCY, suggesting Baylis has room to go faster.

Sophomore Greg Havton moved to 30th in the country in the 200 fly with a 1:52.49.

For the women, Alex Werner went a 2:22.73 in the 200 breaststroke. That’s just off her season best 2:22.33 she swam against CMS two weeks ago. Sprinter Hannah Zurmuhl went a 26.24 in the 50 fly and a 24.32 in the 50 free, also just off her season best (24.15).

Full results.

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Team USA Named “Best Team” With 17 Golds At 2018 FINA Short Course World Championships

Photo Courtesy: FINA

USA clearly dominated the sixth and final day of the 14th FINA World Swimming Championships (25m) in Hangzhou (CHN), winning six gold medals out of the 10 finals at stake. In the three relays in the programme, the North Americans were the best with new Championships records, while in individual races they did the 1-2 in the women’s 200m breast and in the women’s 100m fly, with Caeleb Dressel also imposing his class in the men’s 100m free. Otherwise, Mikhailo Romanchuk (UKR) shone in the men’s 1500m free, Evgeny Rylov (RUS) was the best in the men’s 200m back, Cameron van der Burgh (RSA) won the last race of his career (50m breast), and Ranomi Kromowidjojo (NED, women’s 50m free) concluded in the best possible way a very successful participation in China.

Without surprise, USA was the “Best Team” of the Championships, while individually, Chad Le Clos (RSA) and Katinka Hosszu (HUN) were respectively the “Best Male” and “Best Female” athletes in Hangzhou. The South African star won four medals in the competition – gold in the 100m fly, silver in the 50m and 200m fly, and bronze in the 100m free -, while the Magyar great accumulated four gold (200m fly, 100m, 200m and 400m IM) and one silver (100m back).

During the six-day competition in Hangzhou, no less than nine World Records – six in relays (five by the USA and one for Brazil), and three in individual races: Ariarne Titmus (AUS) in the women’s 400m free, Kirill Prigoda (RUS) in the men’s 200m breast, and Daiya Seto (JPN) in the men’s 200m IM.

In the medal chart, USA is the clear leader, with a total of 36 podium presences (17 gold, 15 silver and four bronze), followed by Russia (6/5/3), Hungary (4/1/0), Netherlands (3/6/2) and China (3/5/5).

Starting the last session, the women’s 4x50m free relay consecrated the team of USA (Madison Kennedy, Mallory Comerford, Kelsi Dhalia and Erika Brown) winning gold in 1:34.03, a new Championships record. The previous best mark of the Championships had been achieved by the Netherlands in Doha 2014, in a time of 1:34.24. The Dutch quartet (led by very fast Ranomi Kromowidjojo, in 23.60) couldn’t do better in Hangzhou, clocking 1:34.55 for the silver, while Australia had to content for the bronze in 1:36.34.

Shortly after, in the men’s 1500m free, Gregorio Paltrinieri (ITA) fought an epic duel with Mykhailo Romanchuk, from Ukraine. The Italian star is the World Record holder in the event, in a time of 14:08.06 from December 2015, and swam all the race in the lead, but in the end he could not sustain the Ukrainian’s strong finish and concluded with a silver (14:09.87). Romanchuk got the gold in 14:09.14, a new Championships record, bettering the previous time of Tae Hwan Park (KOR, 14:15.51), from Windsor 2016. In a distant third place, Henrik Christiansen earned bronze in 14:19.39. It is the fourth consecutive medal for the Italian in this race, after winning in 2014, and getting two silver in 2012 and 2016.

In one of the most thrilling events of the evening, Caeleb Dressel (USA), Vladimir Morozov (RUS) and Chad Le Clos (RSA) were clear favourites for the medals, and they confirmed everyone’s expectations in the 100m free. The North American, swimming in lane 3, touched home in 45.62 for gold, while Morozov concluded in 45.64 for silver and Le Clos was third in 45.89. The Russian had won this race in 2012 and has the Championships’ record in this event from Doha 2014 (45.51). Morozov had won the 50m free, while Dressel was silver medallist in the 50m free and 100m fly.

The above press release was posted by Swimming World in conjunction with FINA. For press releases and advertising inquiries please contact

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FINA Awards Chad Le Clos and Katinka Hosszu as Best Swimmers of the Year at FINA World Aquatics Gala

Photo Courtesy: Anesh Debiky/Swimming South Africa

The world’s best Aquatics athletes of the year were honoured tonight (Sunday December 16) at the fifth edition of the FINA World Aquatics Gala “Soirée des Etoiles”, held in conjunction with the end of the 14th FINA World Swimming Championships (25m) in Hangzhou, China.

Swimming legends Chad Le Clos of South Africa and Katinka Hosszu of Hungary received the FINA Best Male/Female Swimmer 2018 award respectively, a first for both athletes, while Hungary and the USA were honoured with the FINA Best Male/Female Water Polo Team 2018 recognition respectively. The U.S. female water polo team has bagged the highest FINA award for the fifth consecutive time, since the inception of the Gala in 2014.

China’s Cao Yuan received the FINA Best Male Diver 2018 title for the first time, while Shi Tingmao (CHN) bagged the female equivalent award for the fourth consecutive year, since 2015.

In artistic swimming, Ukraine’s Yelyzaveta Yakhno got the top honour, while the best male competitor was Italy’s Giorgio Minisini.

Ferry Weertman (NED) and Ana Marcela Cunha (BRA) were awarded with the FINA Best Male/Female Open Water Swimmer 2018, the second consecutive time for Cunha but fifth time since the inception of the Gala, and high divers Gary Hunt (GBR) and Rhiannan Iffland (AUS) completed the list of winners tonight in Hangzhou.

Masters athletes winning the awards are Zhang Jian and Wang Yan (CHN).

Xu Jiayu received a special recognition: “the Best Breakthrough Athlete of China”

Finally, the FINA Media Award of 2018 was given to the International Sport Association (AIPS) and their successful Young Report Programme (represented by AIPS President Gianni Merlo and young reporter Jeroen Adriaannse from the Netherlands).

The “Soirée des Etoiles” (the “Evening of the Stars”) was first held in Doha (QAT), before the start of the 12th FINA World Swimming Championships (25m). For 2015, it was organized in Budapest (HUN) on January 31, 2016. The 2016 awardees were known in Windsor (CAN) on December 4, 2016, a couple of days before the start of the 13th FINA World Swimming Championships (25m), while the 2017 champions were awarded in Sanya (CHN) on December 2, 2017.

2018 Winners:


  • Chad Le Clos, South Africa
  • Katinka Hosszu, Hungary


  • Men’s Team: Hungary
  • Women’s Team: USA


  • Cao Yuan, China
  • Shi Tingmao, China


  • Yelyzaveta Yakhno, Ukraine
  • Giorgio Minisini, Italy


  • Ferry Weertman, Netherlands
  • Ana Marcela Cunha, Brazil


  • Gary Hunt, Great Britain
  • Rhianna Iffland, Australia

Coach Awards:


  • Arpad Petrov (coach of Katinka Hosszu, HUN)
  • Andrea di Nino (coach of Chad Le Clos, RSA)


  • Tamas Marcz (coach of Team Hungary, men’s water polo), 
  • Adam Krikorian (coach of Team USA, women’s water polo)


  • Wenjin Zhao (coach of Cao Yuan and Shi Tingmao, CHN)  


  • Rosella Pibiri (coach of Giorgio Minisini, ITA),
  • Svetlana Saidova (coach of Yelyzaveta Yakhno, UKR) 


  • Marcel Wouda (coach of Ferry Weertman, NED), 
  • Fernando Possenti (coach of Ana Marcela Cunha, BRA)


  • Sabine Ravinet (coach of Gary Hunt, GBR),
  • Todor Spasov (Rhiannan Iffland, AUS).    

The above press release was posted by Swimming World in conjunction with FINA. For press releases and advertising inquiries please contact

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