McLeod - Swimming Anatomy - 2010

Swimming Focus

Although the hamstrings actively contribute to the kicking motions performed during all four strokes, their involvement is greatest in the recovery phase of the breaststroke kick as the heels are drawn toward the buttocks. Swimmers tend to be quad dominant, resulting in a strength imbalance between the quadriceps and hamstrings. To address this imbalance, swimmers should incorporate exercises that isolate the hamstrings.

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.

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.

ASAFETYTIP

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 ofthe patella (kneecap) as it glides over the femur.

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.