(Total time: 10–15 min)
Purpose: Raise heart rate, increase mobility, activate key muscle groups, and prepare joints and nervous system for efficient, powerful swimming.
GENERAL ACTIVATION
Goal: Elevate heart rate, stimulate blood flow, and loosen large muscle groups.
1. Jogging on the spot/ Heel Kicks (5 mins)
- Jog in place, bringing heels up toward glutes.
- Keep your upper body upright and relaxed.
Purpose: Warms hamstrings and promotes knee flexion range for kick rhythm.
2. Side Shuffle (5 mins)
- Step laterally with soft knees, maintaining a low athletic stance.
- Avoid crossing feet; stay light and balanced.
Purpose: Activates glutes, hips, and adductors; prepares for lateral stability in starts and turns.
3. Skipping (5 mins)
- Use a skipping rope or mimic the motion on the spot.
- Light, rhythmic hops on the balls of the feet; keep the shoulders relaxed.
Purpose: Increases heart rate and coordination; primes ankles and calves for push-offs and turns.
4. Arm Circles ×20
- Small to large circles, forward and backwards.
Purpose: Increases shoulder mobility and warms the deltoids/rotator cuff.
5. Chest Opener ×20
- Swing arms wide, squeezing shoulder blades together, then cross in front of the chest.
Purpose: Opens chest and warms pectorals; counteracts rounded posture from desk/screen time.
6. Torso Twists ×20
- Feet hip-width apart, rotate the upper body side to side with control.
Purpose: Mobilises spine and obliques, promoting trunk rotation for freestyle/backstroke.
MOBILITY & STRETCHING
Goal: Improve joint range of motion, reduce stiffness, and reinforce dynamic control.
1. Banded Shoulder Openers ×10–20
- Hold the resistance band wide overhead and move arms from front to back.
- Keep arms straight and core braced.
Purpose: Opens the anterior shoulder capsule, improves flexibility for streamlined arm recovery.
2. Wall Circles / “Open the Book” ×10
- Lie on side, knees bent 90°, top arm traces a half-circle across chest to opposite side.
- Eyes follow the hand.
Purpose: Improves thoracic spine rotation; vital for freestyle and backstroke reach.
3. T-Spine Rotations ×10–20
- On all fours, one hand behind the head, rotate the elbow toward the ceiling, then back down.
Purpose: Mobilises mid-back, enhances body rotation and breathing control.
4. 90/90 Hip Sequence ×10
- Sit with your front and back legs at a 90° angle, then switch sides by lifting your knees.
Purpose: Improves hip internal/external rotation; critical for breaststroke and streamlining.
5. World’s Greatest Stretch ×10
- Lunge forward, opposite hand to the floor, and rotate torso upward.
Purpose: Full-body dynamic stretch for hips, hamstrings, spine, and shoulders.
ACTIVATION – SHOULDERS
Goal: Prime rotator cuff and scapular stabilisers for efficient stroke mechanics.
1. Prone IR Lifts ×15
- Lie face down, with elbows at 90°, lift your hands towards your hips while keeping your elbows down.
Purpose: Activates the subscapularis and strengthens internal rotation control
2. Prone ER Lifts ×15
- Maintain the same position, lift your hands upward, keeping your elbows fixed at your sides.
Purpose: Strengthens external rotators (infraspinatus, teres minor) for shoulder balance.
3. Prone T Lifts ×15
- Arms out to sides in a T; lift straight arms squeezing shoulder blades.
Purpose: Strengthens mid-trapezius and rhomboids for posture and catch stability.
4. Prone Scap Lifts ×15
- Arms extended overhead in streamline; lift arms slightly off floor keeping chin down.
Purpose: Activates lower traps and serratus anterior for streamline stability.
5. Band Pull-Apart ×10–20
- Hold resistance band at shoulder height, pull apart to stretch across chest.
Purpose: Strengthens posterior shoulder; improves retraction and shoulder balance.
ACTIVATION – HIPS & CORE
Goal: Engage deep stabilisers for kick control and streamline.
1. Lock Clam ×20
- Lie on side, knees bent, feet together. Lift top knee while keeping heels touching.
Purpose: Activates glute medius and external rotators for hip alignment and kick control.
2. Plank Shoulder Taps ×20
- From high plank, alternate tapping shoulders without rocking hips.
Purpose: Builds anti-rotation strength through core and shoulders.
3. Side Plank (30–40 sec each side)
- Elbow under shoulder, body in straight line, hold with hips high.
Purpose: Strengthens obliques, glutes, and shoulder stabilisers for body alignment.
4. Prone Hip Extension ×20 each side
- Lying face down, lift one leg straight up without arching back.
- Purpose: Activates glute max and hamstrings; key for powerful kick initiation.
