Stroke Specific Exercises
This page will provide strength and conditioning exercises that will correlate to the swimmers power while swimming breaststroke. These exercises will increase the strength of the swimmers torso and core, this strength will aid in the necessary undulation that is required for the forward movement in swimming. These exercises will help the body knife through the water efficiently to increase the swimmers speed. These exercises will focus on building forearm, chest, hip and leg strength.
Medicine Ball Leg Lift
This exercise will increase strength in the core and hip flexors. An increase in strength will allow the swimmer to maintain a tight streamline position throughout the phases of breaststroke.
Steps:
1. Lie on your back, hold a medicine ball between your feet.
2. Lift the ball about a foot off of the ground.
3. Lift the ball 6 to 12 inches from the original starting point.
4. Repeat this exercise as directed by your coach or trainer.
Variations: Swimmers can perform this exercise with a medicine ball, but as they get stronger they should be encouraged to add more resistance. To decrease the challenge of this exercise swimmers may bend their knees. Th swimmer can place their hands at their side to increase the challenge, additionally, they an place their hands under their hips.
This exercise will increase strength in the core and hip flexors. An increase in strength will allow the swimmer to maintain a tight streamline position throughout the phases of breaststroke.
Steps:
1. Lie on your back, hold a medicine ball between your feet.
2. Lift the ball about a foot off of the ground.
3. Lift the ball 6 to 12 inches from the original starting point.
4. Repeat this exercise as directed by your coach or trainer.
Variations: Swimmers can perform this exercise with a medicine ball, but as they get stronger they should be encouraged to add more resistance. To decrease the challenge of this exercise swimmers may bend their knees. Th swimmer can place their hands at their side to increase the challenge, additionally, they an place their hands under their hips.
Good Mornings
Performing this exercise will strengthen muscles of the lower back and hip extensors to help maintain kick efficiency and body position in the water. When the swimmer begins this exercise their knees might slightly bend this makes this exercise easier.
Steps:
1. Feet should be a little farther than shoulder width apart.
2. Keeping a straight, flat back while slowly bending at your waist until your torso is parallel to the ground.
3. Return back to the starting position.
4. Repeat the exercise as directed by your coach or trainer.
Variations: The athlete can perform this exercise with an elastic band, dumbbells, or a weight bar to add difficulty.
Performing this exercise will strengthen muscles of the lower back and hip extensors to help maintain kick efficiency and body position in the water. When the swimmer begins this exercise their knees might slightly bend this makes this exercise easier.
Steps:
1. Feet should be a little farther than shoulder width apart.
2. Keeping a straight, flat back while slowly bending at your waist until your torso is parallel to the ground.
3. Return back to the starting position.
4. Repeat the exercise as directed by your coach or trainer.
Variations: The athlete can perform this exercise with an elastic band, dumbbells, or a weight bar to add difficulty.
Hip Extension
Hip extension exercise will aid in the strength development of the gluteal muscles. This exercise will aid in the swimmers streamlined body position throughout the breaststroke phases.
Steps:
1. Attach an elastic tubbing to a stationary object then to your ankle.
2. Step away from the origin of the elastic band to create tension.
3. Keep both legs straight, pull the leg that is attached to the tubing backwards. Make sure to keep your upper-body straight and in good alignment.
4. Slowly return to the starting position.
5. Repeat as directed by your coach or trainer. Make sure to repeat on the opposite leg.
Variations: Swimmers can perform this exercise using a pulley machine.
Hip extension exercise will aid in the strength development of the gluteal muscles. This exercise will aid in the swimmers streamlined body position throughout the breaststroke phases.
Steps:
1. Attach an elastic tubbing to a stationary object then to your ankle.
2. Step away from the origin of the elastic band to create tension.
3. Keep both legs straight, pull the leg that is attached to the tubing backwards. Make sure to keep your upper-body straight and in good alignment.
4. Slowly return to the starting position.
5. Repeat as directed by your coach or trainer. Make sure to repeat on the opposite leg.
Variations: Swimmers can perform this exercise using a pulley machine.
V - Crunches
Performing crunches will increase core stability, in addition, it will stimulate the upper and lower extremity to coordinate efficiently together.
Steps:
1. Lie on your back while holding a light medicine ball between your ankles.
2. Keeping your legs straight perform a crunch, lifting your upper- extremity and lower-extremity together.
3. At the top of the movement when your arms and legs touch, transfer the ball from the feet to your hands.
4. Lower your legs and arms back to the ground.
5. Perform a v-crunch and transfer the medicine ball from your hands to your feet.
6. Repeat the movement as directed by your coach or trainer.
Variations: Those who perform this exercise can increase resistance by adding a heavier medicine ball.
Performing crunches will increase core stability, in addition, it will stimulate the upper and lower extremity to coordinate efficiently together.
Steps:
1. Lie on your back while holding a light medicine ball between your ankles.
2. Keeping your legs straight perform a crunch, lifting your upper- extremity and lower-extremity together.
3. At the top of the movement when your arms and legs touch, transfer the ball from the feet to your hands.
4. Lower your legs and arms back to the ground.
5. Perform a v-crunch and transfer the medicine ball from your hands to your feet.
6. Repeat the movement as directed by your coach or trainer.
Variations: Those who perform this exercise can increase resistance by adding a heavier medicine ball.
Sumo Squat
The sumo squat will strengthen the inner thigh and gluteal muscles. This will translate into a powerful finish of the breaststroke kick.
Steps:
1. Place both feet farther than shoulder width apart and point the feet laterally outward.
2. Grasp the middle of the weight bar with your hands inside of your knees.
3. Squat into a position where your legs are 90 degrees apart
4. Stand up and squat back down with the weight bar.
5. Make sure to keep a straight back throughout this exercise.
6. Repeat the exercise as directed by your coach or trainer.
Variations: This exercise can be performed with an elastic band to decrease difficulty. In addition, dumbbells and a kettle ball can be substituted.
The sumo squat will strengthen the inner thigh and gluteal muscles. This will translate into a powerful finish of the breaststroke kick.
Steps:
1. Place both feet farther than shoulder width apart and point the feet laterally outward.
2. Grasp the middle of the weight bar with your hands inside of your knees.
3. Squat into a position where your legs are 90 degrees apart
4. Stand up and squat back down with the weight bar.
5. Make sure to keep a straight back throughout this exercise.
6. Repeat the exercise as directed by your coach or trainer.
Variations: This exercise can be performed with an elastic band to decrease difficulty. In addition, dumbbells and a kettle ball can be substituted.
Chest Fly
The chest fly exercise will increase the strength of the chest muscles. This increased strength will translate into the swimmer having strong in-sweep.
Steps:
1. Grasp both ends of an elastic tube that is connected to a stable object.
2. Face away from the origin of the elastic tube, hold the handles in both hands.
3. Step forward to create tension in the band, with the elbows slightly bent.
4. Move your hands together, creating great tension in the band, and activating your muscles.
4. Hold with your hands close together for a few seconds.
5. Return to starting position.
6. Repeat the exercise as directed by your coach or trainer.
Variations: This exercise can be performed using a cable column machine, dumbbells, or elastic bands.
The chest fly exercise will increase the strength of the chest muscles. This increased strength will translate into the swimmer having strong in-sweep.
Steps:
1. Grasp both ends of an elastic tube that is connected to a stable object.
2. Face away from the origin of the elastic tube, hold the handles in both hands.
3. Step forward to create tension in the band, with the elbows slightly bent.
4. Move your hands together, creating great tension in the band, and activating your muscles.
4. Hold with your hands close together for a few seconds.
5. Return to starting position.
6. Repeat the exercise as directed by your coach or trainer.
Variations: This exercise can be performed using a cable column machine, dumbbells, or elastic bands.