Swimming Warm Up Stretches

Watch videos of land warm up exercises for competitive swimmers aged 12 14 and swimmers aged 15 and over.

Swimming warm up stretches. Do stretches like arm swings and leg swings jumping jacks etc. Back into the pool and swim another 5 minutes. Each stretch is designed to increase flexibility and mobility in your shoulders hips chest and legs. If you ve only got limited time focus on the arm swimming exercises as these tap into a wide range of swimming muscles.

Just stretching your arms isn t going to cut it. You may not know it but you may be lacking flexibility in certain key areas that can effect your swim performa. Climb out of the pool and do 5 minutes of dynamic stretching. Repeat the two exercises again for 30 seconds then move on.

Great warm up stretches loosen up the muscles and get the blood flowing throughout the body. Raise your heart rate by performing the following pairs of exercises. The warm up exercises suggested here will give you a good starting point but feel free to develop your own routine. Here are some swim specific prep exercises that you should do before you swim to make sure your body has the mobility it needs to get through any stroke efficiently.

Band exercises need space and something to fix the band to. Anywhere near the swimming pool and should be done wearing proper athletic shoes. The best warm up exercises for swimmers will increase blood flow to your muscles and raise your body temperature. What is a dynamic warm up.

As with running it s important to adequately warm your body up before you hop in the water. A dynamic swimming warm up pushes more oxygen and nutrients to your muscles. Swim for 5 10 minutes at an easy effort. Swimming is an energy consuming activity that could leave you out of breath and result in sore muscles.

A dynamic warm up is 5 10 minutes of gentle cardio exercises. The amount of warm up time depends on the intensity of the swim session. Coaching tips and advice from swim england talent. These swimmer specific stretches work those hard to reach muscles that are key to great swimming.

Dynamic swimming warm up exercises prepares you for the activity and lowers your risk of injuries. For example a warm up should be longer if swim sprints are planned. Sample swim warm up 1. It should also incorporate dynamic stretches which requires your body to move as you stretch.

Preparation for additional muscular and metabolic loads. Warm up exercises and stretching for open water swimming. Keep in mind that the best warm up exercises for swimmers should be done outside of slippery areas i e. Swimming is a sport where flexibility is huge.