Swimming Warm Up Stretches

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Swimming warm up stretches.

Great warm up stretches loosen up the muscles and get the blood flowing throughout the body. It should also incorporate dynamic stretches which requires your body to move as you stretch. A dynamic warm up is 5 10 minutes of gentle cardio exercises. Do stretches like arm swings and leg swings jumping jacks etc.

Watch videos of land warm up exercises for competitive swimmers aged 12 14 and swimmers aged 15 and over. What is a dynamic warm up. 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. Coaching tips and advice from swim england talent.

As with running it s important to adequately warm your body up before you hop in the water. Raise your heart rate by performing the following pairs of exercises. Swim for 5 10 minutes at an easy effort. Do 6 10 lengths of stroke technique drills with 10 20 seconds rest in between each.

Preparation for additional muscular and metabolic loads. Repeat the two exercises again for 30 seconds then move on. You may not know it but you may be lacking flexibility in certain key areas that can effect your swim performa. Swimming is a sport where flexibility is huge.

Climb out of the pool and do 5 minutes of dynamic stretching. Warm up exercises and stretching for open water swimming. Complete the two exercises for 30 seconds then rest for 15 seconds. Sample swim warm up 1.

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. Keep in mind that the best warm up exercises for swimmers should be done outside of slippery areas i e. The amount of warm up time depends on the intensity of the swim session.

Anywhere near the swimming pool and should be done wearing proper athletic shoes. For example a warm up should be longer if swim sprints are planned. The warm up exercises suggested here will give you a good starting point but feel free to develop your own routine. The best warm up exercises for swimmers will increase blood flow to your muscles and raise your body temperature.

Each stretch is designed to increase flexibility and mobility in your shoulders hips chest and legs. Back into the pool and swim another 5 minutes. Just stretching your arms isn t going to cut it. A dynamic swimming warm up pushes more oxygen and nutrients to your muscles.