Lower-Body Foundational Strength Exercises
The exercises listed on this page will increase the swimmers core and leg strength. These exercises will aid in building muscular strength and endurance, as well as, developing core stability. This increase in musculature will create a powerful kick and correct body alignment.
SQUATS
This exercise will build the quadriceps, hamstrings, and gluteal muscles (1). This will translate over to the power generated by the swimmers kick.
Steps:
1. Grab a dumbbell from the bench and hold it in a vertical position.
2.Placing one hand on each side of the dumbbell and hold it near shoulder level.
3. Lower your self in a squat position, until your knees are bent 90 degrees.
4. Return to standing position.
5. Repeat this exercise as directed by your coach or trainer.
Variations: Elastic bands, body weights, and a weight bar can be used to increase the resistance.
Precautions: Avoid allowing the knees to come past the knees, as this position can cause a great amount of stress on the anterior portion of the leg.
This exercise will build the quadriceps, hamstrings, and gluteal muscles (1). This will translate over to the power generated by the swimmers kick.
Steps:
1. Grab a dumbbell from the bench and hold it in a vertical position.
2.Placing one hand on each side of the dumbbell and hold it near shoulder level.
3. Lower your self in a squat position, until your knees are bent 90 degrees.
4. Return to standing position.
5. Repeat this exercise as directed by your coach or trainer.
Variations: Elastic bands, body weights, and a weight bar can be used to increase the resistance.
Precautions: Avoid allowing the knees to come past the knees, as this position can cause a great amount of stress on the anterior portion of the leg.
Lunges
Lunges are used to build lower-body strength in addition to core stability (1). This exercise will strengthen the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis (2).
Steps;
1. Stand with your feet shoulder width apart, step forward with the left leg.
2. Bend the right knee to 90 degree while maintaining an up right posture.
3. Push the front foot off of the ground to return to the starting position.
4. Complete the lunge on the left leg.
5. Repeat this lunge exercise as directed by your coach or trainer.
Variations: This exercise can be used with dumbbells to increase the resistance put on the body. In addition oblique, side, and balance lunges can be performed to challenge the individual.
Caution: The knee should never pass the toes; this puts high stress on the knee joint.
Lunges are used to build lower-body strength in addition to core stability (1). This exercise will strengthen the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis (2).
Steps;
1. Stand with your feet shoulder width apart, step forward with the left leg.
2. Bend the right knee to 90 degree while maintaining an up right posture.
3. Push the front foot off of the ground to return to the starting position.
4. Complete the lunge on the left leg.
5. Repeat this lunge exercise as directed by your coach or trainer.
Variations: This exercise can be used with dumbbells to increase the resistance put on the body. In addition oblique, side, and balance lunges can be performed to challenge the individual.
Caution: The knee should never pass the toes; this puts high stress on the knee joint.
Calf Raises
This exercise will increase the strength of the gastrocnemius and soleus (1). The goal of this exercise is to improve kicking efficiency and improve the athletes power off the starting block and their walls.
Steps:
1. Stand on flat feet.
2. Initiate the use of your calf muscles to raise you to the top of your toes.
3. Hold this position for 3 seconds.
4. Perform this exercise as directed by your coach or trainer.
Variations: To increase resistance in the lower extremity the athlete can hold a dumbbell in each hand. Also, the athlete can stand on the side of an object and lower down.
This exercise will increase the strength of the gastrocnemius and soleus (1). The goal of this exercise is to improve kicking efficiency and improve the athletes power off the starting block and their walls.
Steps:
1. Stand on flat feet.
2. Initiate the use of your calf muscles to raise you to the top of your toes.
3. Hold this position for 3 seconds.
4. Perform this exercise as directed by your coach or trainer.
Variations: To increase resistance in the lower extremity the athlete can hold a dumbbell in each hand. Also, the athlete can stand on the side of an object and lower down.
Single- Leg Dead Lift
This exercise will help develop core stability, gluteal muscle strength, lower back muscles, and hamstrings (1). This will help with the swimmers balance and the power generated by their kick.
Steps:
1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell, medicine ball, or a kettle ball with both hands.
3. Lift your left leg slightly off the ground, as you balance on your right leg.
4. Slowly lower the weight past your knees. While performing this action make sure to have a slight bend in your right leg while keeping your back leg as straight as possible. Move forward until your left leg is parallel to the ground.
5. Slowly return to the standing position.
6. Perform this exercise on the other side.
7. Perform as many repetitions as instructed by your coach or trainer.
Variations: Swimmers can also perform this exercise while holding a medicine ball or kettle ball.
Caution: Swimmers who have lower-back pain should refrain from performing this exercise.
This exercise will help develop core stability, gluteal muscle strength, lower back muscles, and hamstrings (1). This will help with the swimmers balance and the power generated by their kick.
Steps:
1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell, medicine ball, or a kettle ball with both hands.
3. Lift your left leg slightly off the ground, as you balance on your right leg.
4. Slowly lower the weight past your knees. While performing this action make sure to have a slight bend in your right leg while keeping your back leg as straight as possible. Move forward until your left leg is parallel to the ground.
5. Slowly return to the standing position.
6. Perform this exercise on the other side.
7. Perform as many repetitions as instructed by your coach or trainer.
Variations: Swimmers can also perform this exercise while holding a medicine ball or kettle ball.
Caution: Swimmers who have lower-back pain should refrain from performing this exercise.