Dryland Exercises to Improve Your Breaststroke

Breaststroke requires a unique balance of power, timing, and body position. With a few exercises focused on training these key attributes, your dryland training can improve your efficiency in the water. We’ll also focus on a few exercises that can help you avoid feeling uncomfortable groin pulls that can surface during breaststroke.

First, let’s get warmed up.

Warm-Up

It is no secret: Breaststroke requires you to hit challenging positions which can result in some angry muscles and joints. Warming up properly is a critical step to managing the requirements of the stroke. You can do this warm-up for your dryland workouts and your pool workouts.

For this section, complete three rounds of the following exercises. Take minimal rest between exercises and rounds.

• Adductor rocks x 8 on each side
• Scap pulldown + band x 8
• Plank to squat x 8

Power and Position

Now that you have the juices flowing, let's focus on the power of your pull and the strength of your hips. Training these two aspects will help you get more out of your breaststroke.

During the muscle-up, focus on moving with speed. Once you start the pull, focus on completing the movement quickly. Be intentional with this movement! During your next session in the pool, visualize pulling yourself forward with a rope. This visualization will help you use your power more effectively.

During the hip circles and fire hydrant, slow down and focus on the quality and control you can express during each repetition. You'll feel plenty of muscle burn during this exercise. If you're looking for a fun challenge, try to draw as big of a circle as you can with each repetition of the hip circles.

For this section, complete three rounds of each exercise. Rest 30 seconds between exercises and 60 seconds between rounds.

• Muscle-up + trx x 8
• Hip circles + fire hydrant x 4 of each type on each side

Strength Development

With any strength section, work with a weight that challenges you but allows you to complete all repetitions with quality form. As we navigate the strength part of this workout, let's highlight the reverse to lateral lunge. This exercise will help you develop leg strength for a powerful kick and also work your adductor complex. By working this complex, you can manage the force produced during the kick and avoid those annoying groin pulls.

The plank walk is your opportunity to practice holding a strong body position while your arms are overhead. Whenever you’re fully extended in the water, you can really glide! That said, if you are unable to hold the straight line, you'll waste this opportunity. As your hands pass your head, focus on your lower back position and avoid allowing your hips to drop toward the floor.

For this section, complete three rounds of each exercise. Rest 30 seconds between exercises and 60 seconds between rounds.

• Sumo rdl + db x 6 repetitions
• High elbow pull + band x 12
• Reverse to lateral lunge x 6 on each side
• Plank walk x 6

Cool-Down

Well done! In this session, you navigated the warm-up, focused on developing power, and built some strength to avoid unwanted groin pulls. Now it’s time to give your body a little extra love and cool down. During these exercises, I want you to think about your breath. Tense breathing can result in you feeling like your movement is restricted during these exercises. Focus on breathing with steady, rhythmic breaths to free up any tension in your body.

For this section, complete three rounds of the following exercises. Take minimal rest between exercises and rounds.

• Hamstring t stretch x 30 seconds on each side
• Piriformis stretch x 30 seconds on each side
• Kneeling lat stretch x 30 seconds

There we go! You’ve now completed a dryland workout that will help you navigate key components needed for breaststroke. You can complete this routine once a week for the next four weeks for added benefits.