Pre-water Mobility Warm Up

Warming up is an essential part of preparing to swim. It warms up the body, prepares muscles and soft tissue for excercise and so prevents inujury. RAMP is the ASA’s recommended process for warming up

RMAP – Raise, Mobilise, Activate, Prime

  • Raise body temperature – Exercises to raise the heart rate and body temperature. It should take 3-4 minutes and you should begin to feel hot and possibly sweat a little. Each exercise should be carried out for 20-30 seconds.
  • Monilise & Activate the body, joints and muscles – Exercises that activate and mobilise the main muscle groups, soft tissue and related joints required for the swim set. Shoulders are generally the areas most prone to swimming injury so should have extra attention. Sets of 12 for each exercise
  • Prime your body – Get key muscle groups primed and working together with exercises that get the body primed and ready to swim fast. To change things up you could try a small circuit. Choose 4 exercises and do sets of 10 of each and repeat 3 times.

A good quality RAMP warm up should take 10-15 minutes. Obviously depending on time and space available a full RAMP may not be possible but raising body temperature and a selection of exercises to activate muscles will make all the difference to your swimming.

Pages Below:

2. Overview of Pre-pool Mobility (RMAP system)
3. Raise Body Temperature Exercises
4. Activate Exercises
5. Mobilise Exercises
6. Prime your body Exercises
7. Post-water Static Stretching