The objective of the Pre Pool routine is to prepare the swimmer for the following pool based training session, reduce the potential incidence of injury and maximise training and competition performance. The Pre Pool routine is also the first opportunity for the swimmer to diagnostically self-assess their capacity to adopt positions that will optimize good aquatic postures.
There are a number of warm-up models that can be implemented to optimize physical readiness. The Model utilized by swimmers within the Swim Wales High Performance system is the R.M.A.P Model. The acronym R.M.A.P represents;
R – Release M – Mobilization A – Activation P – Prime
Release – Increase muscle flexibility through the use of direct and indirect pressure that will manipulate muscle and tendon organelles to release tightness and reduce muscle tone. This can be achieved through Myo-Fascial Release techniques or other suitable direct pressure release practises. Foam rollers and hockey balls are commonly used.
Mobilization – Increase muscle flexibility and joint mobility to provide greater capacity to optimize aquatic postures. This can be achieved through Static (PNF – Proprioceptive Neuro-Muscular Facilitation) and Dynamic Stretching. Movement practises such as yoga are suitable for this purpose.
Activation – Increase muscle activation of synergistic (stabilization muscles) and prime movers (muscles that create movement) of general and specific movement patterns. Calisthenics and low load resistance exercises utilizing kettlebells, dumbbells and resistance bands are appropriate as an activation intervention.
Prime/Potentiation – Increase nerve conduction velocity, Rate of Force Development and force output by employing dynamic and ballistic exercises within the Pre Pool routine. Jumping, high knees, med-ball slams are examples of suitable priming exercises.
PRE POOL – VIDEO CONTENT
- MOBILITY SPINE
- MOBILITY UPPER BODY
- MOBILITY LOWER BODY
- ACTIVATION SHOULDERS
- ACTIVATION HIP & LEGS
- ACTIVATION TRUNK
Movement Flow Program Design
This video will introduce the coach and swimmer to some guidelines which can be used to structure the sequencing of poses and exercises into Movement Flow sessions.
Movement Flow Program Design
Shoulder Health
These resources are designed to help athletes look after the health of their shoulders and protect against common injuries experienced by swimmers.
