Knee Exercises for Breaststroke Swimmers

Knee pain is a common lower body issue for breaststroke swimmers. Due to the breaststroke's whipping kick, the knee endures significant stress. As you increase the intensity and volume of training, the ligaments on the inside of the knee can become inflamed. Exercises that strengthen the muscles around the knee can help to reduce the strain of the whip kick, prevent injury and improve performance.

  1. The Champion Squat

    • While a two-legged squat is one of the best exercises to develop leg and lower body strength, a one-legged squat provides that extra level of work to build strength and stability in the muscles around your knees. Begin by standing on one leg, keeping your right knee slightly bent. While maintaining erect posture, exhale and sink into a squat on your left leg. At the peak position, your left leg should be bent at a 90-degree angle so your left thigh is parallel to the ground. Your right leg should be flexed at a 45-degree angle. Inhale and return to starting position. Perform 15 reps for three sets. Reverse leg positions and repeat the exercise for the other leg.

    Plyo Hops and Jumps

    • Plyometrics is a training technique that takes advantage of the stretch-shortening cycle of your muscles. An effective way to strengthen your knee extensors for breaststroke is to do various plyometric hops and jumps. For example, lateral hops will develop your leg and core musculature. Begin by marking a line on the floor and standing to the left of the line with your feet shoulder-width apart and hips and knees slightly bent. Jump to your right anywhere from 12 to 18 inches over the line. As soon as you land, rebound back across the line to the starting position. Perform six to 10 reps for two or three sets. Jump from your left foot and land on your right foot to boost the difficulty. Continue the exercise, jumping from one foot to the other.

    Kicks with a Band

    • Use a resistance band to strengthen your abductors and adductors, which can help to protect your knees. For example, begin by standing with feet shoulder-width apart. Loop one end of the band around your left ankle and the other end around a stationary object, such as a table leg. Stand sideways with your right side close to the anchor point but at a distance at which the band is taut. Keep your spine erect and the nonworking leg soft. Slowly kick your leg out to the left anywhere from 6 to 12 inches. Return to starting position, using controlled movement. Continue kicking laterally for 15 seconds, increasing the duration to 30 seconds as you grow stronger. Switch sides and repeat on the other side. Both the working and standing leg will get a rigorous workout.

    A Ball and a Curl

    • Target your hamstrings and glutes by doing leg curls on an exercise ball, which can balance the development of your quads and stabilize your knees. Stronger glutes and hamstrings will also give you a stronger whip kick. Begin by lying supine with arms at your sides, legs extended and together and your heels on an exercise ball. Your ankles should be flexed with toes pointing up. Exhale and push your heels into the ball, slowly lifting your hips and bending your knees. Draw your heels toward your buttocks, rolling the ball back. Inhale and return to starting position. Perform 15 reps for three sets.