Last Updated on April 17, 2024 by admin
Here we provide specific dryland training exercises for breaststroke, that swimmers can perform at home with no specialist equipment.
The benefits of dryland training
Many competitive breaststroke swimmers regularly undertake dryland/land training.
- This helps them to gain additional benefits beyond those that can be achieved by training in the water alone.
- These include increased power, strength, endurance, speed, and coordination.
- Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
- It can help correct muscle imbalance caused by poor stroke technique or overuse.
- The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury.
We have included some specific breaststroke exercises that swimmers can incorporate into their dryland/land training programme.
- As the major propulsion in breaststroke comes from the leg kick, these exercises mainly focus on developing the major muscle groups in the legs.
[ez-toc]
Warm-up exercises
Swimmers should ensure they have warmed up correctly and ideally include exercises such as jogging on the spot, leg swings and skipping in their warm-up routines.
- An effective warm-up can provide a swimmer with many benefits. These include,
- Increasing the swimmer’s muscle temperature can help reduce the chances of muscle or tendon injuries.
- It can help increase the flexibility of the muscles, helping them become more efficient and powerful.
- It can help prepare the swimmer’s nervous system, making them more efficient and quicker to react.
- An effective warm-up can help to ensure that the swimmer’s cardiovascular system is prepared for the body’s increased demands for blood and oxygen.
Related article on dynamic stretching for swimmers
We have produced a related article on dynamic stretching for swimmers. Which you can view by clicking this link: dynamic stretching for swimmers
Dryland Training Exercises for Breaststroke
Lateral Lunge
This is an excellent exercise for strengthening the quads, hamstrings, glutes and calves.
How to perform a lateral lunge
The swimmer starts this exercise by standing upright with their feet shoulder-width apart
- Their knees and toes should be pointing forward.
- The swimmer should then take a large side-ways step to their right.
- They should keep their weight in their glutes (butt) while performing this exercise.
- Swimmers should also keep their backs straight and link their hands in front of them for balance during this exercise.
- They should then bend their right knee while keeping their left leg straight.
- Swimmers should try to bend their right leg until it is parallel to the floor.
- They should now return to the start position and repeat this exercise by bending the left leg.
- Beginners should perform this exercise 8 to 10 times (4 to 5 times on each leg), with 2 to 3 reps.
Power Step-Ups
This is a great exercise for strengthening the glutes, quads, hamstrings and abductors.
How to perform power step-ups
The swimmer should start this exercise, with their right foot on a box, a bench or a step, with their left foot on the floor.
- They should powerfully drive off with their right foot and jump up in the air.
- While in the air they should switch leg positions and land softly.
- As soon as they have landed, they repeat this exercise.
- Beginners should perform this exercise 8 to 10 times (4 to 5 times on each leg), with 2 to 3 reps.
Lateral Squat
This is an excellent exercise for strengthening the quads, hamstrings, glutes, hip flexors and calves.
How to perform a lateral squat
The swimmer starts this exercise by standing upright with their feet apart wider than their hips.
- Their knees and toes should be pointing forward and their weight should be on their heels
- The swimmer should shift their weight onto their right knee
- At the same time, they should bend their right knee, while keeping their left leg straight.
- Swimmers can bend at the hips and bring their arms straight out in front of them for balance during this exercise.
- Swimmers should try to bend their right leg until it is parallel to the floor.
- They should now return to the start position and repeat this exercise by bending the left leg.
- Beginners should perform this exercise 8 to 10 times (4 to 5 times on each leg), with 2 to 3 reps.
Hip Thrusts
This is an excellent exercise for strengthening the hamstrings, glutes and hip flexors.
How to perform hip thrusts
The swimmer starts this exercise by lying on their back in a comfortable position.
- Their feet should be flat on the floor and their knees bent to approximately ninety degrees.
- They should place their arms flat on the floor alongside their body.
- The swimmer then pushes their hips up from the floor as far as possible allowing their hamstrings to extend.
- They should hold this fully extended position for 5 seconds.
- Before lowering themselves back to the start position in a controlled manner.
- Beginners should perform this exercise 8 to 10 times (4 to 5 times on each leg), with 2 to 3 reps.
Russian Twists
This is a great general core development exercise that also strengthens the obliques.
- The obliques are important for developing a powerful forward lunge with the arms during breaststroke.
How to perform the Russian twist
The swimmer starts this exercise by sitting on the floor with their knees bent at approximately 90 degrees.
- They should engage their core (see how to engage your swimming core below)
- They should lean slightly backward and lift their feet two to three inches (5 cm to 7.5 cm) off the ground, still bent at approximately 90 degrees.
- Swimmers should link their hands with a bent elbow at approximately 90 degrees.
- Using their hands for momentum, they should twist their torso to one side and then twist to the opposite side.
- Swimmers should avoid swaying their legs and feet.
- They should focus on keeping their head facing forward throughout this exercise.
- Beginners should perform this exercise for 1 minute.
How to engage the swimming core
Engaging core muscles ensures the abdominal muscles are correctly aligned, to help support and perform certain swimming-related drills and skills effectively.
- To engage their core, the swimmer should continue to breathe normally.
- They should then tighten and contract their stomach muscles while drawing their navel towards their spine.
Related article on developing your swimming core
We have produced a related article on developing your swimming core. You can view it by clicking this link: developing your swimming core
Gradual and controlled increase
We have given suggestions for the number of times and reps a beginner should perform these exercises.
- As swimmers adapt to these exercises, the number can be slowly increased.
- Once mastered, swimmers can add to the resistance to these exercises by holding some light weights.
- Some light dumbbells of no more than a combined 3kgs or 6lbs would be ideal.
- If there are no dumbbells available, then swimmers could try using two identical drinks bottles.
- Please ensure that when performing these exercises, any increase is gradual and controlled.
Swimmer’s safety and medical advice
When performing any form of land/dryland training exercise, swimmers should ensure that:
- They have enough room to safely perform each exercise.
- They are performing these exercises on a cushioned surface, such as a carpeted floor or gym mat.
- Wherever possible swimmers should exercise in an environment that is free from distractions.
- All the equipment is fit for purpose and safe to use.
- Swimmers should ensure they understand how to perform each exercise correctly before attempting to perform them.
- They have warmed up properly beforehand.
- Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition.
Related article on the major muscles used during breaststroke.
We have produced a related article on the major muscles used during breaststroke. You can view it by clicking this link: the major muscles used during breaststroke.
Related article on swimming ankle strength and flexibility
We have produced a related article on swimming ankle strength and flexibility. You can view it by clicking this link: swimming ankle strength and flexibility
Related article on developing breaststroke hip & leg flexibility
We have produced a related article on developing breaststroke hip & leg flexibility. You can view it by clicking this link: developing breaststroke hip & leg flexibility.
Related article on dryland training for freestyle
We have produced a related article on dryland training for freestyle. You can view it by clicking this link: dryland training for freestyle
Related article on dryland training for backstroke
We have produced a related article on dryland training for backstroke. Which you can view by clicking this link: dryland training for backstroke
Related article on dryland training for butterfly
We have produced a related article on dryland training for butterfly. You can view it by clicking this link: dryland training for butterfly
Related article on circuit training for swimmers
We have produced a related article on circuit training for swimmers. You can view it by clicking this link: circuit training for swimmers.
Dryland Training Exercises for Breaststroke: Takeaways
Many competitive breaststroke swimmers regularly undertake dryland/land training.
- This helps them to gain additional benefits beyond those which can be achieved by training in the water alone.
- These include increased power, strength, endurance, speed, and coordination.
- Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
- It can help correct muscle imbalance caused by poor stroke technique or overuse.
- The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury.
We have included some specific breaststroke that breaststroke swimmers can incorporate into their dryland/land training programme.
- As the major propulsion in breaststroke comes from the leg kick, these exercises mainly focus on developing the major muscle groups in the legs.
Related breaststroke articles you may find useful
We have produced a series of related articles on breaststroke. You can view these by clicking these links: An Overview of Breaststroke | Developing Breaststroke Hip & Leg Flexibility | Breaststroker’s Knee: An Introduction | The Major Muscles Used During Breaststroke | Dryland Training Exercises for Breaststroke | Learning How to Swim Breaststroke
Related publication: BREASTSTROKE Competitive Swimming Drills
We have published a related publication: BREASTSTROKE Competitive Swimming Drills
- This publication provides coaches, teachers and swimmers with over 60 tried and tested competitive breaststroke drills and progressions.
- For further details and ordering information please use the following link: BREASTSTROKE Competitive Swimming Drills
Swimming resource library
We have produced a swimming resource library.
- This contains links to all of our blog posts
- These are subdivided by swimming category
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training
- To access any article simply click on the attached page link: swimming resource library
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange