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.

What are some areas of focus at the ankle when training breaststrokers?

Optimizing ankle training for breaststrokers: Assess, maintain range of motion, avoid running, and choose specific plyometrics.

Areas that I focus on when when it comes to the ankle joint and breaststrokers is, I would actually encourage you to start with an assessment of the entire lower extremity, hip internal rotation Wilson extension, and then moving down to the ankle joint. You want to see ankle e-version, Wilston dorsiflexion and then measure your inversion. Well, it's ten plantar flexion, just to have a general understanding of of the range of motion at this. Individuals is working with because it's going to be each pressure, cookers going to be different. We don't just generalize with those, you know, dub duck-footed breaststrokers exclusively. So, because after you get that assessment, you're going to want, want them to maintain that range of motion through soft, soft tissue care after, after doing, especially after doing intensive. Kick sets will brush stroking, and you're also going to want to avoid deleterious activities such as running. Just long prolonged running. It's going to put a ton of wear and tear and cause unnecessary soft tissue adaptations and shortening to those most vital muscles that you just assess. And then terms of exercise selection, I'm big on intensive, horizontal displacement Plyometrics and then the extensive vertical, displacement, Plyometrics, bigger, differentiate them. Take a look at the the differentials and and perhaps you'll understand why I I choose them in that, and that categorization,

When it comes to the ankle joint and breaststrokers, I would encourage an assessment of the entire lower extremity, including hip internal rotation Wilson extension, ankle e-version, Wilston dorsiflexion, inversion, and plantar flexion. After assessing, maintain the range of motion through soft tissue care after intensive kick sets. Avoid deleterious activities such as running and choose exercises such as intensive horizontal displacement Plyometrics and extensive vertical displacement Plyometrics.

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When training breaststrokers, I focus on several areas related to the ankle joint. However, it's important to start with a comprehensive assessment of the entire lower extremity, including hip internal rotation, hip extension, ankle eversion, ankle dorsiflexion, and ankle inversion/plantar flexion. This assessment helps determine the range of motion specific to each individual breaststroker, as it can vary.

Once the assessment is complete, it's crucial to help maintain that range of motion through soft tissue care, especially after intensive kick sets or breaststroke training. Avoiding activities like prolonged running is important to prevent excessive wear and tear and unnecessary adaptations or shortening of the vital muscles assessed.

In terms of exercise selection, I prioritize intensive horizontal displacement plyometrics and extensive vertical displacement plyometrics. These exercises serve different purposes, and understanding the differences can help in choosing the appropriate exercises for breaststrokers.

By focusing on these areas and tailoring the training approach to each individual, we can optimize ankle function and performance for breaststrokers.

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Keenan Robinson answers your Strength questions. See all the advice Keenan Robinson has and get answers to your own Strength questions.

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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.