An effective warm-up can help the swimmer’s body deliver oxygen to the main swimming muscle groups(1).
- A warm-up can help increase the swimmer’s body temperature, which can reduce the chances of muscle or tendon injuries.
- It can enable an increase in the flexibility of the muscles, which can help to increase their efficiency and power.
- A warm-up can help to ensure that the cardiovascular system is prepared for the body’s increased demands for blood and oxygen.
The progression in which a dynamic warm up prior to a swim practice follows the RAMP method.
- Raise: Increase heart rate and raise overall body temperature. This allows for the muscles to become warm and ready to be used during practice. Think of your muscles like a rubber band. Between a warm and a cold rubber band, the warm one is able to stretch farther. Perform jumping jacks or run in place!
- Activate & Mobilize: Engage the muscles that will be used when swimming, focusing on the shoulders primarily. However, swimming is a full body exercise, so take your time to stretch all of your muscles!
- Potentiate: This is where you get your body prepared to swim fast. Do explosive movements (movements that require a lot of power for a short amount of time). This includes tuck jumps or squat jumps!
Numerous studies support dynamic warm up and how performing it can helps you be a better swimmer and overall athlete:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8544352/
- https://www.researchgate.net/publication/335908982_The_effects_of_different_stretching_and_warm-up_exercise_protocols_on_50-meter_swimming_performance_in_sub-elite_women_swimmers
- https://commons.und.edu/cgi/viewcontent.cgi?article=2363&context=theses
