Swimming Video Resources

 

Injury Prevention

Shoulder injuries often occur from excessive shoulder movements. This video provides resistance band exercises that should be done with lightweight and well before the start of practice.

https://www.youtube.com/watch?v=EY2tNBOmvGs&ab_channel=FitnessBlender

 

Mobility and Strength Training

Here are a couple of links with exercises that can further improve strength and mobility.

https://www.youtube.com/watch?v=1QdGiZe1pac&ab_channel=TriManual

https://www.youtube.com/watch?v=Jq0lQ4WUmZs&ab_channel=SwimUp

https://www.youtube.com/watch?v=0BgGuxSyOhQ&ab_channel=TechInsider

 

Relaxation Meditation

There is a simple, but effective meditation called 1:2 breathing. You simply exhale twice as long as you inhale. It is really good for relaxation, but can also be used before practice to get in a calm state of mind. The audio consists of two bell sounds that are 5 and 10 seconds apart. For that meditation, you just lie in a comfortable spot and follow that breathing rate. If it is hard for you to exhale for ten seconds, inhale deeper and longer than 5 seconds while shortening the exhales.
 
 
 
 

Progressive Body Scan

Another kind of meditation is called a progressive body scan. The focus starts on the breath and transitions through different parts of the body, emphasizing feeling heavy and warm. You should feel very relaxed at the end of the session. It is recommended to do before going to bed, practice, or a meet. Relaxation gives many benefits including improved recovery after practice, better body awareness, and increased pain tolerance. However, it is not recommended to relax right before a race. 

  
 

https://www.youtube.com/watch?v=86HUcX8ZtAk&ab_channel=relaxforawhile

 

Stretching

Stretching provides many benefits including injury prevention, improved mobility and strength, and faster recovery. It is important for swimmers to incorporate stretching in their weekly routines. This link has a good stretching routine: 

 

https://www.youtube.com/watch?v=sDAKuq2tL1U&ab_channel=TomMerrick

 

Visualization

Visualization is a type of mental rehearsal where you picture an event exactly as you want it to happen. It takes consistent practice to get good at this skill, but this kind of exercise builds confidence and leads to better execution of what you want to do. It is recommended to visualize a few times a week in combination with consistent regular practice. Here are a few links for this exercise:

  

 

https://www.youtube.com/watch?v=Ffa7DVlFcM8&ab_channel=vanya8881

https://www.youtube.com/watch?v=tc8XQnCvBNo&t=111s&ab_channel=ChloeSutton