Breaststrokers should rotate the toes outward to mimic more closely the movements performed in the water. This positioning also increases recruitment of the biceps femoris. Avoid lifting the hips off the bench when performing the exercise. Perform the movements in a slow, controlled fashion. Do not try to kick the roller pads toward your buttocks; pull them instead.
Leg Extension
Execution
1. Sit on the leg extension machine and hook your ankles under the roller pads.
2. Extend your legs until your knees are straight.
3. Slowly lower your legs back down to the starting position.
Muscles Involved
Primary:Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis
Secondary:None
Swimming Focus
This exercise directly targets the quadriceps muscle group and the rectus femoris in a manner that helps to strengthen the propulsive kicking phase of all four strokes. The same muscles also contribute to the lower-extremity movements that take place during starts and when pushing off a turn wall.
To maximize the benefit of the exercise, you must fully extend the knees in the ending position and lower the weight in a slow, controlled manner. When performing the exercise, focus on pushing the roller pads as opposed to trying to kick them toward the ceiling.
SAFETY TIP
Swimmers who are currently experiencing knee pain or have a recent history of it should avoid this exercise because it can place increased stress on the patellar tendon and the undersurface of the patella (kneecap) as it glides over the femur.
Band Lateral Shuffle
Execution
1. Stand with a slight bend in the knees and with the feet shoulder-width apart.
2. Keeping the trailing leg stationary, step to the side 12 to 18 inches (30 to 45 cm) with the lead leg.
3. After placing the lead foot on the ground, move the trailing foot.
4. Repeat steps 2 and 3 until you cover a set distance or number of repetitions.
Muscles Involved
Primary:Tensor fasciae latae, gluteus medius
Secondary:Gluteus maximus, rectus femoris
Swimming Focus
The tensor fasciae latae and gluteus medius are two important stabilizers of the pelvis. They also make minor contributions to the kicking movements that take place with all four strokes. Strengthening of these muscles is often overlooked in dryland programs. This exercise should be cycled into the dryland program at various times during the year to ensure that the muscles do not become neglected. Breaststrokers, who depend more on strong and stable hips, should incorporate it more often. The involvement of the rectus femoris and gluteus maximus can be increased by increasing the amount of knee flexion.
SAFETY TIP
Placing the exercise band below the knee can put undue stress on the tendons and ligaments surrounding the knee.
VARIATION
Band Diagonal Shuffle
Adding the diagonal movement will greatly increase the activation of the rectus femoris, which can improve kicking strength across all the strokes. This variation, however, will decrease the activation of the gluteus medius.
Standing Hip Adduction
Execution
1. Stand sideways to a backstroke flagpole with a band fixed to the pole and the ankle closer to the pole. Tighten your core muscles to stabilize your hips.
2. Allow the resistance of the band to pull your leg out to the side.
3. Keeping your knee straight, pull your leg across and in front of the stabilizing leg.
4. Slowly return to the starting position.
Muscles Involved
Primary:Adductor magnus, adductor longus, adductor brevis, pectineus, gracilis
Secondary:Transversus abdominis, external oblique, internal oblique
Swimming Focus