Pre-Pool Warm Up - Prepare Better | Basingstoke Bluefins

Pre-Pool Warm Up - Prepare Better

Proper pre-pool preparation plays an important role in helping swimmers train and race well.

A good warm-up helps raise body temperature, improve movement quality, prepare the muscles and joints for activity, and improve readiness before entering the water. It also helps swimmers focus, organise themselves and transition more effectively into training or competition.

Swim England and Aquatics GB both recommend structured pre-pool warm-ups as part of long-term swimmer development and athlete preparation.

Swim England & Aquatics GB Warm-Up Resources

Download, print and keep these recognised warm-up guides in your swim bag.

Pre-Pool Land Warm Up

Includes:

Raise
Mobilise
Activate
Prime

Post Pool Stretching

Simple post-session stretches designed to support recovery and mobility after training.

Tip: Many swimmers also find it helpful to complete light stretching while showering after sessions, when the body is still warm.

These national governing body resources provide excellent general guidance for swimmers, parents and coaches.

However, in real poolside environments, many young swimmers still struggle to warm up consistently and effectively.

Warm-ups are often:

Rushed
Inconsistent
Copied from others
Skipped entirely

Many swimmers know they should warm up — but are never properly taught how.

That is where the Bluefins Warm Up System was developed to help.

Swim England
PRE POOL WARM UP

Swim England
POST POOL STRETCHES

Recommended Equipment:

Water Bottle
Exercise Mat
Jump Rope
Light Resistance Band

OPTIONAL

Foam Roller

Bluefins "At A Glance" Guides

INTRODUCING

Practical swimmer resources developed to support preparation, performance and recovery.

The official warm-up resources provide an excellent foundation for understanding movement preparation and recovery.

Building on those same principles, the Bluefins coaching team has developed a series of swimmer-friendly At A Glance guides
designed to support preparation, performance and recovery.

Each guide combines clear visual exercises, simple coaching points and practical swimmer education in an easy-to-follow format.

The collection includes:

Foundation Warm-Up
Progression Warm-Up
Experienced Warm-Up
Resistance Band Activation (Experienced)
Post-Pool Active Recovery

Together, these guides help swimmers build positive habits around movement preparation,
mobility, activation, posture, recovery and long-term athletic development.

Available to Bluefins Members

These resources have been created specifically for the Bluefins programme and are available to Bluefins members on request.
A print-ready PDF version is available for home printing, allowing swimmers and families to keep a copy at home,
in their swim bag or ready for competitions.

DigiTuff® Waterproof A4 Sheets

For swimmers who would like a more durable poolside version, the guides are also available as professionally printed
DigiTuff® marine-grade waterproof A4 sheets.

Designed for regular poolside use, DigiTuff® sheets are:

Waterproof
Tear-resistant
Wipe clean
Durable and long-lasting

The printed DigiTuff® marine-grade waterproof A4 sheets will soon be available to order through Ali.

The Swimmer’s Warm Up Deck

INTRODUCING

A guided land-based warm-up system for age group swimmers 9–13+

The Swimmer’s Warm Up Deck is a practical swimming-specific warm-up system designed to help swimmers improve preparation, movement quality and readiness before training and racing.

Developed within the Bluefins coaching environment through real-world poolside experience, the deck helps swimmers understand not just what to do before swimming, but why it matters.

Unlike generic exercise cards, the system has been built specifically around swimming movement, posture, coordination and preparation.

The deck helps swimmers:

Build better preparation habits
Improve movement quality
Develop movement awareness and control
Warm up more consistently
Arrive ready to train and race well

The Five Pillars

The deck follows a structured five-stage warm-up system:

Raise your TEMPERATURE

Get warm, raise heart rate and wake the body up.

Mobilise your JOINTS

Help the body move more freely and with better control.

Activate your MUSCLES

Switch on the muscles needed for good position and control.

Prime your MOVEMENT

Sharpen movement and prepare to move faster.

Explode your POWER*

Use sharp, powerful movements to prepare for speed.

Each stage has a clear role within the warm-up, helping swimmers progress from general readiness towards sharper and more effective movement.

*The Explode stage is optional and should be used selectively depending on age, space and session type.

INCLUDES

TOP SCORE CHALLENGE - THE MOVEMENT COMPARISON GAME

A movement comparison system that helps swimmers compare exercises, understand movement demands and learn through play.

Top Score uses movement scores across five physical qualities:

Coordination
Flexibility
Impact
Strength
Intensity

Scores are shown on a 0–100 scale and act as approximate comparative guides rather than scientific measurements.

Players compare scores, choose categories and challenge each other to win cards during gameplay.

Full game rules are included within the deck booklet.

Not Generic Fitness Cards

The Swimmer’s Warm Up Deck was designed specifically for swimmers.

The system is built around:

Streamline positioning
Shoulder organisation
Trunk stability
Posture control
Coordination
Starts and push-offs

It has been developed through real-world coaching experience working with swimmers across multiple stages of development.

The goal is not simply to do more exercises.

The goal is to: Prepare Better.

Better Preparation Becomes a Habit

Over time, swimmers begin to:

Understand movement better
Warm up more consistently
Prepare more independently
Move with greater control and awareness

That is part of learning to train well.

The Swimmer’s Warm Up Deck was built to help swimmers develop those habits from an early stage, creating better preparation, better movement and better long-term development.

Available in Two Editions

CLASSIC — Laminated Edition

A durable entry version designed for:

Home use
Younger squad swimmers
Occasional poolside use
Introducing structured warm-up habits

Best suited for:

Swimmers beginning guided warm-up routines
Families wanting a simple preparation system
Home movement sessions

Includes:

Laminated splash-resistant cards
TOP SCORE CHALLENGE
QR access to the Companion Guide

PERFORMANCE — DigiTuff® Waterproof Cards

A waterproof, tear-resistant version designed for regular training and repeated poolside use.

Best suited for:

Competitive swimmers
Regular training environments
Swimmers building independent warm-up habits

Includes:

DigiTuff® marine-grade waterproof cards
Tear-resistant finish
TOP SCORE CHALLENGE
QR access to the Companion Guide

COACHES ONLY
PRO — Coach-Grade DigiTuff® System

A coach-focused waterproof system designed for squads and high-frequency training environments.

Best suited for:

Coaches
Squads
Shared poolside use
Repeated daily handling

Includes:

DigiTuff® marine-grade waterproof cards
Heavy-duty storage case
TOP SCORE CHALLENGE
QR access to the Companion Guide

How We Use the Deck on Poolside

At Bluefins, swimmers complete their pre-pool warm-up before entering the water.

Using the Coaches PRO deck, cards are selected in pillar order to create a structured warm-up pathway across poolside.

The first swimmer on deck selects the session warm-up with coach guidance. Cards are then placed out in sequence, allowing swimmers to move progressively through each station from Raise through to Prime.

Swimmers complete the required Perform reps or timings at each exercise before moving on to the next card.

Late arrivals are also expected to complete their warm-up before getting into the pool.

Over time, the process helps create:

Better preparation habits
Greater swimmer independence
More consistent warm-up routines
Improved movement awareness
Stronger athlete ownership

The system also helps coaches observe important athlete behaviours including:

Preparation standards
Focus and engagement
Independence
Consistency
Readiness to train

The goal is not simply to complete exercises.

The goal is to build preparation habits that become part of everyday training culture.

The Exercise Companion Guide

The Swimmer’s Warm Up Deck is designed to be simple, practical and easy to use on poolside.

The Exercise Companion Guide sits behind the deck, providing additional detail for swimmers, parents and coaches who want to better understand the movements and coaching principles within the system.

GUIDE INCLUDES:

Clear explanations of each exercise and its purpose
Key coaching points to help improve movement quality
Common faults and how to correct them
Easier (Regression) and harder (Progression) exercise options
Stroke Insight guidance on selected exercises

These additional coaching notes help swimmers and parents better understand how movements connect to swimming skills and positions.

Together, the deck and guide help swimmers build stronger preparation habits, movement understanding and long-term warm-up consistency.

Companion Guide Access

The full Companion Guide is accessed via QR code included within purchased deck boxes.

This keeps the guide connected to the physical product system while allowing future updates and improvements over time.