Warm-Up to Swim?

With teams I work with, athletic improvement isn't random. It's part of the program.

Every practice starts with WUT_ (Warm-Up To ____). It's baked into the DNA. Not a special occasion. Every day.

For my swim team, this one shift cut out so much junk yardage. Instead of sleepwalking through 500 yards of warmup, my swimmers show up to the blocks ready to move with a purpose.

The method is simple: Get Moving, Prep the Hip, Prep the Shoulder, Connect through the Core.

Here's an example of a full Warm-Up to Swim for my team.

Coordination Series (between the flags)

• FWD/BKWD Jog
• Side Shuffle
• Carioca
• FWD/BKWD Skip or Super Mario Jumps
• Bunny Hops/Pogos
• Broad Jumps

Mini Band Legs 2

• 2 Rounds
  • 10 Lateral steps each side
  • 10 alt. high knee lifts 
  • Standing Side crunch 
  • Runners (on back)
  • Clam shell (on side)

Small Plate Shoulder Series

• 3 Rounds of 8-12 w/ small plates 
  • I’s, Y’s, T’s, & Lateral “Lu” Raises

Plank Series

• 2-3 Rounds of 10-30 sec Each depending on training age
  • Fwd 
  • Right arm
  • Left arm
  • Reverse Plank/Bridge

The key? It's consistent. Not heroic. Not flashy.

The result? My swimmers are stronger, more durable, and faster at meets.

The best part about this is that can be utilized by any sport! I'll be writing more on this later...

For now, give this a go and let me know how you like it!

Move. Improve. Repeat.

The APX MVMT Method is based on the lessons learned from the Gambetta Athletic Improvement Network (GAIN), OPEX Fitness, Active Life Professional, and over a decade of coaching.