The Effect of a Proposed Dry-Land Exercise Program on Enhancing Stroke Length, Frequency, and Competitive Performance of Breaststroke Swimmers Aged 17–18 Years

Abstract

Dry-land training is a fundamental pillar in the programs of world-class swimmers, aimed not at building massive muscle bulk but at developing "Specific Strength" that simulates swimming mechanics, strengthens the core, and improves dynamic flexibility while reducing repetitive joint stress. By analyzing international championship footage and calculating stroke length and frequency, significant gaps were identified between international and local performance levels. A pilot study with coaches of youth swimmers (aged 17–18) revealed a lack of structured out-of-water strength training, with a reliance on low-resistance elastic bands, alongside a decline in "Stroke Length" during the second half of 100m races due to fatigue or inefficient "Frequency" increases. Consequently, this study was conducted to design specific dry-land exercises targeting the working muscles to balance stroke length and frequency. Using an experimental approach with two groups from Al-Hilla Club (n=16), the study aimed to identify the impact of these exercises on stroke dynamics and performance times. The results concluded that the proposed program significantly improved specific arm strength, enhancing the "Catch" and underwater pull efficiency, and increased "Stroke Length" through greater propulsion without compromising "Stroke Rate." The researcher recommends integrating these specific dry-land exercises—particularly variable resistance training—as an essential component of aquatic programs to optimize the unique technical demands of breaststroke.