Quick Dip: Why Do We Raise, Mobilise, Activate and Prime?

A short read for the car journey Category: Pre-Pool  | Read time: Under 2 minutes

At Bluefins, we use Raise, Mobilise, Activate and Prime to describe four jobs within a warm-up. Understanding them helps you know why each exercise is there.

Raise means gradually getting warmer. Easy jogging or similar movement increases your breathing and heart rate before more demanding exercises.

Mobilise means moving your joints through a comfortable range. Shoulder rotations, for example, prepare you to move your arms. Move smoothly without forcing a stretch.

Activate gives particular muscles a focused job. A bridge uses muscles around your hips and middle to lift and hold your body steady. These muscles were already working; the exercise helps you practise using them with control.

Prime brings that preparation into larger movements suited to the activity ahead. A squat combines movement through your hips, knees and ankles while your middle helps keep you steady.

Prime does not have to mean jumping or moving as fast as possible.

Some exercises do more than one job. The stages help organise your preparation, rather than divide every movement into completely separate groups.

Put those examples together: easy jogging, smooth shoulder rotations, controlled bridges then squats. Your coach can help you choose how much of each to do. This shows how the stages can fit together in a routine.

Your exercises may change as you develop, but you should still understand what each one contributes to your warm-up.

Ask your coach: Can you help me put my exercises in an order that builds up gradually?

Created by Basingstoke Bluefins Coaching Team