Legs exercises for swimmers

Explosiveness on Starts, Turns, and Breaststroke Kicks

Squat Jumps-These exercises will increase the explosiveness of your legs, which will help greatly in breaststroke, starts, and turns. Hold a dumbbell in each hand. The weight of the dumbbell will depend on the person, but should fall in between 15 lbs-30lbs for each hand. It should not be a struggle to jump. The weight should be enough to provide resistance, but light enough to maintain explosiveness. The goal is to simulate the resistance of the water. Squat jumps can also be done with a weight belt, if one is avaliable to you. Do this exercise in sets of 6-12, depending on the weight and how explosive you can be.

Squat down, making sure to keep your torso upright and your back straight, bending at the knees and hips instead. It should be like you are sitting in a chair. Instead of pushing yourself back up, as you would do in a normal squat, explode back up into a powerful jump. It's ok if you can't jump very high, you should be focusing on the explosiveness of the jump, and jumping off your toes, like you would do on a start or a turn. Doing this exercise a few times a week for about 3 weeks will already create noticeable results in your times.