Whether you swim every day or once per week, experts agree that a dynamic warm-up prepares your body best for peak output!
We’ve written before how static stretching can actual impair performance and negatively impact shoulder stability if done before a swim workout. Below are some of the benefits of doing a dynamic warm-up.
Benefits Of A Dynamic Warm-up
- Improves Muscle Temperature
- Enhances nervous system function
- Improves power and agility
- Improves sprinting ability
- Improves vertical jump
- Maintain shoulder stability
How To Do A Dynamic Warm-up
Start with these four basic goals for every warm-up, as outlined by the National Strength and Conditioning Association.
- Loosen up: Warm your joints, muscles, and prep your body for exercise with mobility movements.
- Get your heart pumping: Increased heart thumping warms up your muscles and switches on your nervous system.
- Do dynamic stretches: Stretch your warm muscles, but don’t hold it. Remember: Static stretching during a warm-up hinders your performance. Instead, do dynamic stretching, which involves continuously moving through a range of motion.
- Practice: Practicing the movement patterns teaches muscle memory (a.k.a. neuromuscular adaptation) and continues to prepare your body for action.
15 Step On-Deck Active Warm-up Plan
George T. Edelman works with the USA National swimming team and has developed a 15 step on-deck active warm-up plan! A dynamic warm-up should be done before workouts and competition. These movements can even be done between races when there is no warm-up pool available.
Find a warm-up that works for you and remember to listen to your body. Your warm-up should not over fatigue you. There’s no limit to the variety of warm-up moves that can get you swim-ready!