Strength Training Exercises to Improve Breaststroke Speed

Breaststroke is unique among the competitive strokes — it’s explosive, technical, and requires precise timing between the pull, breath, kick, and glide. While technique is crucial, strength and power are key drivers behind speed in breaststroke, especially during starts, turns, and the propulsive phases of the stroke cycle.

Incorporating targeted strength training into your swim routine can drastically improve your ability to generate force and maintain efficient mechanics throughout your race. This guide outlines the best dryland strength exercises to help swimmers boost breaststroke speed.

🧠 Why Strength Training Matters for Breaststroke

Breaststroke relies on powerful bursts rather than continuous propulsion. Swimmers must generate maximum force during short movement phases while maintaining body control and timing. Strength training improves:

• ✅ Explosive kick power

• ✅ Upper body pulling strength

• ✅ Core stability for streamline and glide

• ✅ Coordination and injury prevention

By training specific muscle groups used in breaststroke, swimmers can enhance power output, endurance, and stroke efficiency.

💪 Key Muscle Groups for Breaststroke

To improve your stroke, focus on developing:

• Glutes and hamstrings (for whip kick power)

• Adductors and hips (for kick width and recovery)

• Chest, shoulders, and triceps (for pull phase)

• Core and lower back (for streamline and glide)

🏋️‍♂️ Best Strength Training Exercises for Breaststroke Speed

1. Squat Jumps

Why it helps: Builds explosive leg power used in the breaststroke kick and turns.

How to do it:

• Start in a squat position, feet shoulder-width apart.

• Jump as high as possible, extending through the hips and arms.

• Land softly and repeat.

✅ 3 sets of 10 reps

2. Resistance Band Adductor Pulls

Why it helps: Strengthens inner thighs for a powerful and wide breaststroke kick.

How to do it:

• Anchor a resistance band to a low point.

• Loop around your ankle and pull your leg inward across your body.

• Control the movement in both directions.

✅ 2–3 sets of 12 reps each leg

3. Push-Ups (Standard or Resistance Band)

Why it helps: Strengthens chest and triceps for a strong, efficient pull phase.

How to do it:

• Perform standard push-ups or add resistance bands across your back.

• Focus on full range of motion and controlled tempo.

✅ 3 sets of 10–15 reps

4. Plank Variations

Why it helps: Builds core strength for holding a tight streamline and controlling body position.

How to do it:

• Hold a forearm plank for 30–60 seconds.

• Add leg lifts or reach-outs for an extra challenge.

✅ 3 rounds of 30–60 seconds

5. Medicine Ball Chest Passes

Why it helps: Develops explosive pushing power for breaststroke pullouts and starts.

How to do it:

• Stand or kneel facing a wall or partner.

• Hold a medicine ball at chest level and push forward forcefully.

✅ 3 sets of 10 explosive passes

6. Hip Bridges with Resistance Band

Why it helps: Targets glutes and hamstrings, crucial for the kick.

How to do it:

• Place a resistance band above your knees.

• Lie on your back with knees bent, feet flat.

• Drive through the heels to lift hips, then lower slowly.

✅ 3 sets of 12 reps

7. Dumbbell Pullovers

Why it helps: Mimics the arm movement of the breaststroke pull and engages lats.

How to do it:

• Lie on a bench with a dumbbell held above the chest.

• Lower it behind your head in an arc, then pull it back up.

✅ 2–3 sets of 8–10 reps

🔁 Sample Weekly Strength Schedule

Day 1 (Leg Power Focus):

• Squat Jumps

• Resistance Band Adductor Pulls

• Hip Bridges

Day 2 (Upper Body & Core):

• Push-Ups

• Plank Variations

• Dumbbell Pullovers

Day 3 (Explosiveness + Integration):

• Medicine Ball Chest Passes

• Combination sets of squat-to-jump + push-ups

🧘 Always include 5–10 minutes of mobility and stretching after your sessions.

🧠 Pro Tips for Strength Training as a Swimmer

• Focus on form and control, not just heavy weight

• Combine dryland strength with in-water drills for best results

• Allow time for recovery — don’t strength train right before race days

• Always warm up thoroughly to prevent injuries

• Include mobility work for hips and shoulders to support range of motion

🏁 Final Thoughts

To swim breaststroke fast, you need more than just perfect technique — you need explosive power, balance, and body control. By integrating strength training tailored to breaststroke mechanics, you’ll develop the muscle memory and force output needed to improve speed and consistency in the water.