Don’t swim until you do this! Full body warm up for swimming

Don’t swim until you do this! Full body warm up for swimming


This warm up is very extensive. You probably don’t need to warm up this
much before every practice but you can pick different exercises every time and that way it doesn’t become so monotonous. To start we will do circles with our head
to warm up the neck muscles. Now grab a towel. Hold it with both hands and bring it up and behind you. Do that 10 times. Then do circles with the towel. 10 on each direction. To continue warming up the shoulders and the back muscles; lay face down and lift your arms up in a super man position. Them extend your arms to form a Y position and do the same, then to the side and lift them up and down again. Then put them next to your hips and do the same. Now do as if you were doing snow angels but face down and without the hands touching the floor. Do each movement 10 times. To warm up the scapular muscles that maintain your shoulder in place do this. Keep one hand on the floor and with your knees on the floor too, move your torso up and down using the muscles surrounding the shoulder blade. do that 10 times for each arm. Oh and please ignore that giant bird, it just wanted to say hi and swim a little bit. Now we will do this movement to warm up and stretch dynamically many muscles. Put a foot in front and a hand besides it. You can put your other knee on the floor to stretch the hip flexor. Then extend the other arm to the sky and bring it back down. Do that 10 times on each side. To warm up the core from all sides get on
a push up position and touch one shoulder with the opposite hand for a second and alternate. Make sure to tighten your entire core for
stability. Then stand up and move your torso side to side. Now we will warm up the hip flexors and abductors with these two movements. You can hold on to something for stability. Kick back and forth 10 times with each leg then do it from side to side. To warm up and stretch the glutes grab your knees alternating each leg. To warm up the legs and knees do 5 to 10 squats, 5 to 10 lounges, and 5 to 10 side squats. Finally to feel like a true swimmers do arm circles forwards and backwards. And now you are ready for any swim practice! If you want to watch one of our free swim
workouts click on this playlist and pick the stroke that you want to swim. see you there!
swim fast!

25 thoughts on “Don’t swim until you do this! Full body warm up for swimming

  1. You post the videos at the right time
    In India everytime you post it at 5:30 to 6:00pm
    And my swimming class at 6:00
    You all believe it or not
    But really it's my B-Day
    👇
    Thanks a lot

  2. Hi sir can you make a vedio on olympic swimers height vs normal people ..Does short height cause to swim faster ??🤔

  3. I love your vids and where you live looks beautiful! The hills … the fog … the giant bird(!) … what country is this? I'm gonna take a wild guess based on your accent and guess it's Brazil, but idk, I could be way wrong on the accent.

  4. Hello! I swim 50m freestyle in 45 sec and i want to swim in 25 sec . What should i do ? Please give me some tips. Which type of sets should i do ? Give some tips. Please replay my comment

  5. These vids are great. I’m putting together playlists for the school team next season. These will make it easier to delegate to the upperclassmen. I’m into empowering the kids and putting them in leadership roles. On a side note: I started looking into Thailand after the post about a swim camp. I’ve seen mixed info. How family friendly is it? I’m thinking about taking my 8yr old there. We do more of the experiential travel, I.e local towns, hikes, not so much the tourist thing. Our other options this year are Puerto Rico or a bicycle tour of Ireland.

  6. El pájaro jajaja! Me encanta el warm up, pero puede que sea un poquito intenso para nosotros los 40 años de edad y más (y no digo cuánto más jaja)… Pienso adaptarlo. Gracias!

  7. Being a humble lap swimmer, I find improving my technique beneficial, even though I am not looking to swim fast. I appreciate your YouTube videos because they have helped me improve considerably. It doesn't take too long, when you have bad technique, to mess up a shoulder or knee. Thank you! Also, cool bird.

  8. Your videos are great! Perhaps you could make one about how people with injuries (back pain etc) could benefit from swimming and what to be careful of!Keep up the good work!

  9. Hi , thanks for the video .
    My scapular muscle is not flexing like the way you showed .
    Why and what to do to reach to this point ?

  10. 이것을 하기 전에는 헤엄치지 마세요! 수영 전 몸 전체 덥히기 운동 세트

    이 몸 덥히기 운동 세트는 아주 광범위합니다. 아마도 매번 훈련하기 전에 이 정도까지 몸을 덥힐 필요는 없을 것입니다. 하지만 매번 다양한 운동들을 고를 수 있습니다, 그래서 몸 덥히기가 단조로와지지 않게 될 것입니다.

    목 근육들을 덥한 위한 고개 돌리기로 시작하겠습니다. 양쪽 각각 10번씩.

    이제 수건을 준비하세요. 수건을 잡은 채 양손을 머리 위로 들었다가 등 뒤로 내리십시오. 이 동작을 10번 하세요. 그런 다음 수건 돌리기를 하십시오. 양쪽 방향으로 각각 10번.

    계속해서 어깨와 등 근육들을 덥히기 위해; 엎드려 누워 슈퍼맨 자세로 양팔 들어 올리기를 하십시오, 10번. 그런 다음 양팔을 Y자로 뻗은 다음 들어 올리기를 하십시오, 10번. 그런 다음 양팔을 옆으로 뻗어 T자로 들어 올리기를 하십시오, 10번. 그런 다음 양팔을 골반 옆에 두고 들어 올리기를 하십시오, 10번. 이제 마치 눈밭 위에 누워 천사를 그리듯이 하지만 엎드린 상태로 양손이 바닥에 닿지 않게 하면서 양팔을 움직이십시오. 각 동작을 10번씩 하십시오.

    어깨가 제자리를 지탱하게 해주는 날개뼈 근육들을 덥히기 위해 이 운동을 하십시오. 양 무릎과 한쪽 손을 바닥에 대고서, 날개뼈를 둘러싼 근육들을 이용해 몸통을 위아래로 움직이십시오. 이 동작을 오른팔 왼 팔 각각 10번씩 하십시오.

    아 저기 큰 새는 그냥 무시하십시오, 그냥 인사나 하고 헤엄 좀 치고 싶어서 그런 것입니다.

    이제 다음 운동으로 여러 근육들(코어 근육 + 엉덩 관절 굽힘근)을 동적으로 늘리면서 덥히겠습니다. 한쪽 발을 앞으로 내딛고 같은 쪽 손을 그 옆에 놓으십시오. 반대쪽 무릎을 바닥에 대면서 엉덩 관절 굽힘근들을 늘리십시오. 그런 다음 반대쪽 팔을 하늘로 뻗었다가 다시 내려놓으십시오. 이 동작을 양쪽으로 각각 10번씩 하십시오.

    코어를 모든 부분에서 덥히기 위해 팔 굽혀 펴기 자세를 취하고 한 손으로 반대쪽 어깨 1 초 동안 닿기를 번갈아 하십시오. 10번씩. 안정적으로 버티기 위해 반드시 코어 전체를 팽팽하게 조이십시오. 그런 다음 일어서서 몸통을 좌우로 움직이십시오.

    이제 다음 두 가지 동작들로 엉덩 관절 굽힘근들과 벌림근들을 덥히도록 하겠습니다. 안정적으로 유지하려면 무언가를 붙잡으셔도 됩니다. 한 다리 앞뒤로 흔들기를 각각 10번씩 하십시오 그런 다음 좌우로 흔들기를 각각 10번씩 하세요.

    엉덩이 근육들을 늘리면서 덥히기 위해 무릎 잡고 당기기를 번갈아 하십시오. 10번씩. 다리와 무릎을 덥히기 위하여 스쾃(squat, 쪼그려 앉았다 일어서기) 5~10번, 런지(lunge, 창 찌르기) 5~10번, 그리고 사이드 스쾃(side squat)을 5~10번 하십시오.

    마지막으로 진정한 수영인인 것을 느끼기 위해 팔을 앞으로 10번 그리고 뒤로 10번 돌리십시오. 이제 어떤 수영 훈련이라도 할 준비가 되었습니다!

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  11. Great warm-up video! I also want to ask if you have any tips regarding "motion sickness" when swimming freestyle. My girlfriend tends to feel nauseous towards the end of practice but it doesn't happen when she swims breaststroke. We've tried earplugs and anti-motion sickness tablets but I was wondering if there's something that could be corrected in her stroke to make the dizziness go away more permanently. I'm also curious if near-sightedness and astigmatism are factors in this. Would appreciate any advice! Thank you.

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