{"id":153192,"date":"2015-09-08T14:00:44","date_gmt":"2015-09-08T21:00:44","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=153192"},"modified":"2015-09-08T14:05:45","modified_gmt":"2015-09-08T21:05:45","slug":"improve-your-breaststroke-kick-with-the-lateral-lunge","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/improve-your-breaststroke-kick-with-the-lateral-lunge\/","title":{"rendered":"Improve your Breaststroke Kick With the Lateral Lunge"},"content":{"rendered":"

By Dr. G. John Mullen, DPT, CSCS<\/i><\/p>\n

Swimming occurs in all planes of motion. The long-axis strokes (backstroke and freestyle) use rotation. Butterfly requires forward and backward motion, while breaststroke requires side-to-side strength. <\/p>\n

Side-to-side strength is classified as a frontal plane motion; specifically, any motion occurring towards or away from the midline of the body. Strength programs for swimmers must incorporate strength exercises in all planes of motion, especially those used in swimming.<\/p>\n

In breaststroke, poor front-plane strength may prevent a strong snap of the feet. The lateral lunge can strengthen the groin and prevent against groin strains, which are common in breaststroke swimmers.<\/p>\n

Lateral Squat Directions<\/h2>\n

Set your feet apart, like you’re performing the splits. Next, break from the hip and knee on the right side and move your body towards your right knee. Your left knee should remain straight. As you come down, sit your hips and butt back, keep the back straight, and keep the shin relatively straight. You should feel a stretch in the left leg and the glute and thigh muscles working on the right leg.<\/p>\n