Exercises Every Swimmer Must Know

Posted on October 15th, 2009 by admin in Swimmer Tips

Exercises Every Swimmer Must Know

Have you ever found it hard to ‘get going’ in a training session? For swimmers, one of the biggest issues they face during training is not being warmed up enough before they begin the main set or speed work. There are two ways to help your body prepare for the main part of a training session so it’s warmed up and ready to swim fast. The first one is to do more distance in the pool and add in fast 25’s and 50’s in the warm up. The second way and probably the best way is to perform static stretches before you get wet. Static stretching can minimize the risk off injury and helps you feel stronger and ‘looser’ in the water. If you’re wondering how to swim fast everyday, do these pre-training static exercises.

1. Arm swings – are the simplest and most common warm-up exercise for swimmers and may be the most important one you can do. 10 forward swings, 10 backward swings and 10 opposite direction swings will help with stretching.

2. Hand slaps – Hold both arms straight out in front of you and swing one arm out to the side and then bring it back in front of you and slap your other hand to start it swinging out to the side. Have you seen Michael Phelps and how he swings his arms behind his back? This warm-up exercise will help you swim in the water. 10 hands slaps will help do it.

3. Lunges – Walking lunges will help warm up the legs for swimming, and help particularly with freestyle and freestyle turns. Keep your hips forward and put pressure on the heel of your foot and not your toes.

4. Jump starts – Squat down with hands in between your legs, and in your head say “Take your marks,. Go” and on”Go” jump up into the sky in a streamline position. Practice 5 of these and work on jumping as high as you can.

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