Strength

What are some of the best exercises for swimmers to help build kick strength?

Build kick strength with these top exercises for swimmers

Best exercises to help build kick strength, I would say it would be kicking. So 50s, 100s, 150s, long-course, holding a certain time at a certain interval, vertical kicking, flutter kicking on the wall, going right into a flip turn, trying to get to 15 meters, repeating doing that on a pretty decent interval. But I think the question is more towards what do I do in the weight room that I feel like has translated well to kicking strength? Some form of squat pattern and then I think reverse hypers for the posterior chain are my two favorite exercises. But it's going to be what the athletes believe in. It's going to be with the athletes, based on your keen assessment, can tolerate and what's going to transfer best for them.

Exercises that can help build kick strength include kicking drills such as 50s, 100s, 150s, holding a certain time at a certain interval, vertical kicking, flutter kicking on the wall, going right into a flip turn, and trying to get to 15 meters. Additionally, squat patterns and reverse hypers for the posterior chain are recommended exercises.

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To help build kick strength for swimmers, the best exercises would involve focusing on kicking itself. This can include sets of 50s, 100s, or 150s in both short-course and long-course distances, aiming to maintain a specific time interval. Other exercises like vertical kicking and flutter kicking on the wall, followed by a flip turn and aiming to reach 15 meters, can also be effective.

However, if the question is about exercises in the weight room that translate well to kicking strength, I personally find that some form of squat pattern and reverse hypers for the posterior chain are my favorite exercises. Ultimately, the choice of exercises should be based on what the athletes believe in and what they can tolerate, as well as what will transfer best for their individual needs and goals.

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Keenan Robinson is the Director of Sports Medicine and Science at USA Swimming. He has a Masters of Physical Therapy from the University of Southern California and over a decade of experience in sports medicine. He has published research and is a sought-after lecturer in the field. He is passionate about helping athletes reach their peak performance and providing the best care available.