Breaststroke Dryland Exercises: Strengthen Your Kick

Bent-Knee Calf Stretch

Bent-knee calf raise can help you develop range of motion in your ankles, improving your ability to set up your kick effectively. This exercise can also help you build the strength you need to snap the end of your kick.

To perform this exercise, while facing a wall, place both of your hands on the wall with one foot in front of the other. Slowly lean your weight into the wall until you feel a slight stretch in the back of your legs. Hold briefly, move out of the stretch, then move back in.

90/90 Hip Windshield Wipers

Hip range of motion is key to a good breaststroke kick. To set up a good kick, your knees need to turn in while your feet turn out. This exercise can help you improve that range of motion in a safe and controlled manner.

To perform 90/90 hip windshield wipers, sit on the ground with your feet flat on the ground, slightly wider than shoulder-width apart. Your hands can be behind you, supporting your weight. From this position, rotate both your knees to the left, then rotate both your knees back to the right.

Goblet Squat

Breaststroke requires the strongest leg muscles to forcefully push against water. Squats are an effective way to develop this strength, and the goblet squat is a simple and effective way to perform the squat.

To perform this exercise, stand with your legs slightly wider than shoulder-width apart, holding a single dumbbell in both hands as if holding a goblet. From this position, squat straight down in a controlled manner, then press into the ground to stand back up.

Seated Hamstring Curl

An important aspect of fast breaststroke is the ability to quickly recover your legs before each kick by bringing your heels up to your hips. Doing so requires strong hamstring muscles. Seated leg curl is a great way to develop strength in these muscles, using a movement that mimics the kick recovery.

To perform seated hamstring curl, sit in a hamstring curl machine. In a controlled manner, bring the lever to your hips. Alternatively, this exercise can be done by pulling a band attached to your feet into your hips while seated.

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Bent-Knee Calf Raise

Bent-knee calf raise can help develop range of motion in your ankles, improving your ability to kick effectively. This exercise can also help you develop mobility to set up your kick and build the strength you need to snap the end of your kick.

To perform bent-knee calf raise, in a seated calf-raise machine, select the appropriate resistance, then press down into the foot bar to raise your heels and lift the weight. Lower the resistance as much as possible, using a full range of motion to improve your ankle mobility.

45-Degree Lunge

In breaststroke kick you use your groin muscles, which are difficult to train in typical strength-training motions. By lunging at an angle, however, you can develop these muscles, strengthening them over larger ranges of motion. Doing so can protect them from injury and help you swim faster.

To perform 45-degree lunge, start with your feet together. Step to the left with your left leg, moving at a 45-degree angle. Land with control, lower your hips, push into the ground, and return to the starting position. Repeat with your right leg, moving at a 45-degree angle to the right.

Lateral Lunge

Lateral lunge is effective at strengthening and stretching your groin.

To perform this exercise, start with your feet together. From this position, step directly to your left with your left leg. Land with control, lower your hips, push into the ground, and return to the starting position. Repeat with your right leg, moving directly to your right.

Crossover Lunge

The crossover lunge works hip muscles that are otherwise difficult to develop. Instead of working your groin, this exercise works the muscles on the outsides of your hips, developing both strength and range of motion.

To perform crossover lunge, start with your feet together. From this position, step to your right with your left leg, moving at a 45-degree angle. Land with control, lower your hips, push into the ground, and return to the start position. Repeat with your right leg, moving at a 45-degree angle to your left.

Romanian Deadlift With Dumbbell

Your quadriceps power much of your breaststroke kick. Although your hamstrings help your feet recover during your kick, they don't do quite as much work as your quads. Romanian deadlift with dumbbell works your hamstrings to ensure they're as strong as possible.

To perform this exercise, hold one dumbbell in each hand, standing with your feet shoulder-width apart. While keeping your spine straight, bend over and push your hips back. Keep your dumbbells close to your body. Stand back up by reversing the motion.

Squat Jump

Squat jump develops your quadriceps, hamstrings, and glutes, the muscles that power your kick. This exercise will build the power within these muscles.

To perform squat jump, in a shoulder-width stance, lower your body slightly, then explode up, jumping as high as you can. Land as softly as possible. You can perform one repetition at a time or up to five repetitions in a continuous manner.