exercise. To avoid placing undue stress on the neck and head, make sure that you maintain shoulder contact with the ground.
VARIATION
Single-Leg Physioball Hamstring Curl
Because the isolation to one leg requires increased balance and core strength, this advanced variation should be used as a progression only after you are adept at performing the double-leg curl. The primary focus should be on holding the body in a straight line from the ankles through the knees, hips, and shoulders.
Leg Curl
Execution
1. Lie facedown on a hamstring curl machine and hook your heels under the roller pads.
2. Pull your heels toward your buttocks in an arcing motion.
3. Slowly lower the weight to the starting position.
Muscles Involved
Primary:Biceps femoris, semitendinosus, semimembranosus
Secondary:Gastrocnemius
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.
Leg Extension
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.
SAFETY TIP
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 of the patella (kneecap) as it glides over the femur.
Band Lateral Shuffle
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.
Muscles Involved
Primary:Tensor fasciae latae, gluteus medius
Secondary:Gluteus maximus, rectus femoris
Swimming Focus
The tensor fasciae latae and gluteus medius are two important stabilizers of the pelvis. They also make minor contributions to the kicking movements that take place with all four strokes. Strengthening of these muscles is often overlooked in dryland programs. This exercise should be cycled into the dryland program at various times during the year to ensure that the muscles do not become neglected. Breaststrokers, who depend more on strong and stable hips, should incorporate it more often. The involvement of the rectus femoris and gluteus maximus can be increased by increasing the amount of knee flexion.
