Swimming Warm Up Exercises Pdf

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.

Swimming warm up exercises pdf. As with running it s important to adequately warm your body up before you hop in the water. Do 6 10 lengths of stroke technique drills with 10 20 seconds rest in between each. You can even do aquatic exercise if you don t know how to swim. Swimming may be fantastic exercise for your joints in a weightless environment but bursting into ten lengths of butterfly isn t going to do your shoulders any favours.

Each stretch is designed to increase flexibility and mobility in your shoulders hips chest and legs. These swimmer specific stretches work those hard to reach muscles that are key to great swimming. Performance changes following active warm up and how to structure the warm up. Swimming is an energy consuming activity that could leave you out of breath and result in sore muscles.

A dynamic swimming warm up pushes more oxygen and nutrients to your muscles. Aquatic exercise can also have several health benefits such as improved heart health reduced stress and improved muscular endurance and strength. Watch videos of land warm up exercises for competitive swimmers aged 12 14 and swimmers aged 15 and over. Dynamic swimming warm up exercises prepares you for the activity and lowers your risk of injuries.

Good warm up exercises are proven to be fundamental to the swimming experience. You might start with water walking. If water or air temperature is cold it s going to take longer to warm up so take that into account. Preparation for additional muscular and metabolic loads.

I find that i need 10 15 minutes of warm up time before i feel ready to jump in the swimming pool whereas others find that 5. Anywhere near the swimming pool and should be done wearing proper athletic shoes. Warm up exercises for swimmers are often skipped and their importance glossed over. Sample swim warm up 1.

Potential mechanisms and the effectsof passive warm up on exercise performance. So while it is tempting to just jump right in the inviting pool water warming up before taking the plunge can improve performance and enjoyment and diminish risk of injury or even. Do stretches like arm swings and leg swings jumping jacks etc. Climb out of the pool and do 5 minutes of dynamic stretching.

After your stretching routine continue to warm up. Sonographic stress measurement of. Back into the pool and swim another 5 minutes. Coaching tips and advice from swim england talent.

Above all listen to your body. Great warm up stretches loosen up the muscles and get the blood flowing throughout the body. Swim for 5 10 minutes at an easy effort. Keep in mind that the best warm up exercises for swimmers should be done outside of slippery areas i e.