Post-Training Mobility Exercises

Click  HERE to access a set of post-training mobility exercises which we recommend are done immediately after each training session (preferably poolside) by Gold Development, Age Development and NAR squads.  If you get out of the session early, the stretches should still be done. 

Dryland Training at Home

Click HERE to access a 3 x a week 30 minute dry land training program to do at home under adult supervision (preferably on Mondays, Wednesdays and Saturdays).

RMAP - a guide to RMAP from Swim England

Swim England have created an online resource (link shown below) which explains the importance of our pre-pool warm ups (RMAP) and gives examples of sample exercises.  An effective swimming specific warm up is vital if swimmers are to perform to their best in the pool.

Swim England have worked with British Swimming to produce a guide to pre-pool routines for swimmers aged approximately 12 to 16.

Please take the time to have a look at these resources as they will help you understand better the importance of warm ups.  It gives good details on just what RMAP is.  Raise/Mobilise/Activate/Prime)

The previous pre-pool DVDs have now been converted into an online resource. The link is included below:

 http://www.swimming.org/sport/land-warm-up-swimmers

Masters Prehab (Injury Prevention) Routine

(courtesy of Rushmoor Royals from the SE Masters Development Day 2018)

Click Here

The aim is to complete at least 3-4 times a week.  Always perform slow, controlled movements.  Complete between 6 to 12 repetitions (each side if necessary) for each exercise.  Increase the number of repetitions as you improve.  Aim for 2-3 rounds of each section.