Purpose: In breaststroke, it is essential to keep a straight bodyline, especially at the hips. Many novice swimmers drop their hips during the stroke, likely from poor differentiation from their legs and core musculature. The hamstring compact position teaches swimmers how to differentiate the core and hamstring muscles, theoretically helping swimmers maintain their straight bodyline.

Directions: Lie on your back with your knees bent. Have a partner loop a towel around your legs. Next, contract your abs and press your low back into the floor and have a partner pull the towel in the direction of your thighs, trying to straighten the legs.

Perform 2 sets holding for 30 seconds.