Warm-Up and Range of Motion (8 – 10 minutes)
By rhythmically and progressively moving large muscle groups, the warm-up gradually increases heart rate, blood circulation and core temperature. Initiate rhythmic range-of-motion exercises and dynamic stretching through the two ball-and-socket joints (i.e., hips and shoulders), followed by joints with lesser mobility (i.e., neck, elbows, ankles, wrists, fingers).
Sample Warm-Up and ROM Exercises
Knee high jog with upper body progression
- Arms slicing down
- Arms circling on surface of water
- Arms pushing forward and pulling back
Knee high jog lower body progression
- High-knee jog
- Soccer kick
- Straight leg kick
Knee high jog travel in frontal plane
- Arms slicing or pushing down
- Arms circling on surface of water
- Arms pushing forward and back
Warm-Up and Range of Motion Tips
- Warm up large muscles first to increase circulation to the extremities and elevate core temperature.
- Provide opportunities for rehearsal of complex or intricate patterns that may be presented later in class.
- The Warm-Up period is an excellent time to practice personal safety skills, such as sculling for balance and the recovery of in-balance, neutral posture.
- Position non-swimmers or those needing assistance near the pool wall. Consider providing a splashboard for balance assistance during the warm-up.
- Introduce hand progressions and utilize lever progressions for both the upper and lower body to decrease or increase movement intensity.
Aquatic Terms Defined
Sculling is a back-and-forth motion with your hands, like you’re drawing a figure eight. Your elbows should stay relaxed, and you should have minimal shoulder movement. Keep your palms slightly oriented in the direction that you would like to travel as you apply pressure to the water.