LEARN A SKILL IN LOCKDOWN - TRY A COACHING COURSE OR CPD

Mobilise Warm Up Exercises

After the initial exercises to raise the body’s temperature, swimmers should continue their warm up with the following mobility exercises.

Ensure your swimmers complete three to five reps of each exercises before moving on to activate level 1, 2 or 3.

Click or tap the following headings to view a description and video of each exercise.

Upper Trapezius

Click or tap play on the video below to watch a demonstration of upper trapezius.

Sitting Neck Rotation

Click or tap play on the video below to watch a demonstration of sitting neck rotation.

Standing Streamline Reach Ups

Click or tap play on the video below to watch a demonstration of standing streamline reach ups.

Wall Or Floor Slides

Click or tap play on the video below to watch a demonstration of wall or floor slides.

Shoulder Internal And External Rotation

Click or tap play on the video below to watch a demonstration of shoulder internal and external rotation.

Sitting Thoracic Rotation Hands On Head

Click or tap play on the video below to watch a demonstration of sitting thoracic rotation hands on head.

Thoracic Rotation 4-Point Kneeling

Click or tap play on the video below to watch a demonstration of thoracic rotation 4-point kneeling.

Side Lying Open Ups

Click or tap play on the video below to watch a demonstration of side lying open ups.

Hip Internal Rotation In Prone

Click or tap play on the video below to watch a demonstration of hip internal rotation in prone.

Hip Lateral Lunges

Click or tap play on the video below to watch a demonstration of hip lateral lunges.

Hip Flexor Lunges

Click or tap play on the video below to watch a demonstration of hip flexor lunges.

Standing Calf Lunges

Click or tap play on the video below to watch a demonstration of standing calf lunges.

Heel Drops On Step

Click or tap play on the video below to watch a demonstration of heel drops on step.

Knee Extension Ankle Dorsiflexion Combination

Click or tap play on the video below to watch a demonstration of knee extension ankle dorsiflexion combination.

Top