Stretch before you swim

Regular stretching before a training session and before your event in a gala can improve your swimming and decrease the risk of injury.

Stretching is part of the warming up process and takes the muscles and joints carefully through their full range of movement.

The most successful swimmers are those who have excellent technique; flexibility enables you to get every movement just right.  Swimmers with good flexibility can apply more force to the water, enabling them to move faster.

Remember, we are all individuals and you may not be able to stretch as far as your friend.  You should be able to ‘feel’ the stretch – it should not hurt you.

Some DON’Ts:

DON’T BOUNCE
any stretch should be controlled and done smoothly.

DON’T USE FORCE
if hurts – gently release the stretch.

DON’T HOLD YOUR BREATH

SOME SIMPLE STRETCHES  (there are lots more!) you can do on poolside any time:

Back and Shoulders:

·         Link your fingers together and raise your arms above your head – stretch up toward the ceiling.

·         Link your fingers together and raise your arms to shoulder height, push your palms forward.

·         Stand up straight, put one hand behind your neck and walk your fingers down your spine.

Legs

·         With one foot in front of the other, rest just the toe of the back foot on the floor and make circles with the ankle without moving the toe.

·         With one foot in front of the other, back foot heel on the floor, lean forwards allowing the front leg to bend, feel the stretch in the back of your lower leg.

·         Sit on the floor with the soles of your feet together – pull feet towards you and allow knees to drop towards the floor.

·         Stand on one leg and pull the foot of the other leg towards your body.  Keep knees together.

LAND TRAINING & STRETCHING

The Competitive, County, Performance and Midland squads do one stretch session each week before a training session.

Land Training is available for all swimmers aged 11 years and older.  Held on a Tuesday evening from 7.30 p.m. to 8.30 p.m.   The session is run by a qualified instructor – and is FUN!  (There is a small fee.)  Ask your Coach for more information.