Swimming Warm Up Stretches

The amount of warm up time depends on the intensity of the swim session.

Swimming warm up stretches.

These swimmer specific stretches work those hard to reach muscles that are key to great swimming. Do stretches like arm swings and leg swings jumping jacks etc. If you ve only got limited time focus on the arm swimming exercises as these tap into a wide range of swimming muscles. Swimming is a sport where flexibility is huge.

Do 6 10 lengths of stroke technique drills with 10 20 seconds rest in between each. For example a warm up should be longer if swim sprints are planned. Just stretching your arms isn t going to cut it. Each stretch is designed to increase flexibility and mobility in your shoulders hips chest and legs.

Swim for 5 10 minutes at an easy effort. Watch videos of land warm up exercises for competitive swimmers aged 12 14 and swimmers aged 15 and over. It should also incorporate dynamic stretches which requires your body to move as you stretch. Warm up exercises and stretching for open water swimming.

Dynamic swimming warm up exercises prepares you for the activity and lowers your risk of injuries. The warm ups should be performed in the order. Band exercises need space and something to fix the band to. Swimming is an energy consuming activity that could leave you out of breath and result in sore muscles.

Raise your heart rate by performing the following pairs of exercises. Coaching tips and advice from swim england talent. Back into the pool and swim another 5 minutes. Great warm up stretches loosen up the muscles and get the blood flowing throughout the body.

What is a dynamic warm up. As with running it s important to adequately warm your body up before you hop in the water. 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. A dynamic warm up is 5 10 minutes of gentle cardio exercises.

Complete the two exercises for 30 seconds then rest for 15 seconds. Repeat the two exercises again for 30 seconds then move on. Anywhere near the swimming pool and should be done wearing proper athletic shoes. Sample swim warm up 1.

The warm up exercises suggested here will give you a good starting point but feel free to develop your own routine. Preparation for additional muscular and metabolic loads. You may not know it but you may be lacking flexibility in certain key areas that can effect your swim performa. The best warm up exercises for swimmers will increase blood flow to your muscles and raise your body temperature.