Preparing Better Before You Swim
- Jan 14
- 3 min read
Updated: Jun 16
Parent Guide Series - June 2026
Most swimmers understand that warming up before training is important. Yet many are never shown a simple, repeatable way to do it.
As a result, pre-pool warm ups often become inconsistent. Some swimmers head straight for the water, while others complete a few stretches or exercises without really understanding their purpose.
A well-planned pre-pool warm up helps swimmers transition from everyday activity to training by gradually increasing body temperature, improving mobility and preparing key muscle groups for the demands of the session ahead.
At Bluefins, we encourage swimmers to take ownership of their preparation as they progress through the pathway.
The goal is not simply to complete a warm up, but to understand how and why it is being done.
Why Warm Up?
Swimming places repeated demands on the shoulders, trunk, hips and ankles. Whether a swimmer is preparing for a training session, race warm up or competition final, arriving physically prepared helps create the conditions for quality movement and effective training.
A structured land warm up can help:
Increase body temperature
Improve mobility
Prepare muscles and joints for exercise
Reinforce good movement habits
Prepare swimmers for the demands of the session ahead
While no warm up guarantees performance or prevents injury, good preparation remains an important part of swimmer development.
A Simple Four-Stage Approach
Many modern warm-up approaches follow a similar progression, moving from general movement towards the specific demands of training and competition.
The Foundation Warm Up used within Bluefins follows a simple four-stage structure based on widely used RAMP warm-up principles.
1. Raise
The first stage focuses on gradually increasing heart rate and body temperature.
Simple jogging, skipping and whole-body movement activities help prepare the body for more demanding exercise.
ADDITIONAL SWIM ENGLAND VIDEO RESOURCE Raise Temperature: Warm Up Exercises
2. Mobilise
Once the body is warm, attention turns to mobility.
This stage focuses on moving key joints through useful ranges of motion, particularly around the shoulders, trunk, hips and ankles.
ADDITIONAL SWIM ENGLAND VIDEO RESOURCE Mobilise Joints: Warm Up Exercises
3. Activate
Activation exercises help wake up important muscle groups used during swimming.
This stage often includes exercises that encourage good posture, trunk stability and shoulder control.
ADDITIONAL SWIM ENGLAND VIDEO RESOURCE Activate Muscles: Level 1 Warm Up Exercises
4. Prime
The final stage introduces more swimming-specific movement patterns and prepares the body for the demands of the session ahead.
The goal is to bridge the gap between land preparation and entering the water.
ADDITIONAL SWIM ENGLAND VIDEO RESOURCE Prime Movements: Level 1 Warm Up Exercises
Turning Preparation Into a Habit
One of the challenges with pre-pool warm ups is that many young swimmers do not immediately see their value.
Warm ups can become rushed, inconsistent or heavily dependent on coach instruction. To help address this, we developed The Swimmer’s Warm Up Deck as a practical poolside tool that gives swimmers a simple way to build and complete their warm ups before entering the water.
Today, the deck is used across our Skills Academy, Competitive Development, County Development and Age Group Performance squads.
Before each session, swimmers use the deck to build and complete their warm up before entering the water. The first swimmers on poolside help select the exercises, find a safe space around the pool and get the warm up underway.
Older and more experienced swimmers, supported by coaches, help guide younger swimmers, reinforcing correct technique and developing confidence and independence on poolside.
The result is a more organised and consistent start to training. Rather than waiting for instructions or stopping and starting between exercises, swimmers know what to do, can work independently and arrive in the water ready to begin the session.
Each of the 44 exercise cards includes ratings across five movement pillars — Coordination, Flexibility, Impact, Strength and Intensity — helping swimmers compare exercises, build physical literacy and develop a broader understanding of movement alongside their swimming development.
When Further Support Is Needed
A good warm up can help swimmers prepare more effectively for training and competition, but no preparation routine can completely eliminate aches, pains, niggles or injuries.
Swimming is a demanding sport. Growth, increasing training loads, changes in technique and the normal demands of training can all create challenges that sometimes require additional support.
SOPhysical is our club-aligned independent physiotherapy practice in Basingstoke, supporting swimmers through injury, rehabilitation, movement assessment and return to training.
Led by Simon Orr, the clinic has extensive experience working with young swimmers and understands the challenges created by growth, changing biomechanics and increasing training loads.
Early assessment can often help identify whether an issue is a normal response to training or something that requires additional support.
Written by Spencer Turner
Head of Swimming, Basingstoke Bluefins Swimming Club
