Warm up phase in aqua class (deep water)

The warm up phase in a deep water class must accomplish two things. Participants not only have to make a body temperature adjustment to the colder temperature of the water, as in a shallow water class, but they also have to adjust to the unstable environment in deep water. An upright posture is important to maintain the spine in neutral alignment so that all the exercises can be performed safely. Good posture, however, is not automatic in deep water. Begin the warm up with a vigorous, short-lever move, such as knee high jog, while offering postural cues to help participants achieve neutral alignment. Teach them how to scull, which will help them stabilize. As they begin to feel more comfortable, you can begin to increase their heart rates in preparation for the work out. The entire warm up should take between 5 and 10 minutes.

Spiderman crawl (dynamic warm-up)

Another great exercise you can add to your dynamic warm-up is spiderman crawl. This exercise will help you develop functional range of motion in the hips and lower back while it'll increase strength in the arms, shoulders and core. 

Lunge with rotation (dynamic warm-up)

Another great exercise you can add to your dynamic warm-up is the forward lunge with rotation. This exercise primary targets the abs, hips, and legs - thighs and builds lower body strength and core stability.

Dynamic warm-up for swimmers (knee to chest)

Today I'm going to describe another dynamic stretching exercise, which is called knee to chest, thar is great for a swimmer's dynamic warm-up. Knee to chest warms up and builds dynamic flexibility in the hamstrings and lower back. It also challenges balance and core stability.

Procedure

1. From a standing position, lift tha right knee and pull it to the chest. Simultaneously raise yourself up on the toes of your left foot.
2. Hold this position for a count of two before returning to the standing position.
3. Pull the left knee to your chest while rising up on your right foot.
4. Continue alternating right and left sides until you perform 10 to 12 repetitions on each side.

Dynamic warm-up (caterpillar progression)

Today I'm going to show you a video of a dynamic stretching exercise, called ''caterpillar'', which is great for warming up the body. This exercise improves the dynamic flexibility of the shoulders, upper back, core, hamstrings, and lower legs, and it also helps keepin the body temperature elevated.

Warm up procedure for competition

The major portion of the warm up should be a reasonable period of easy swimming. This activity will allow swimmers' oxygen consumption mechanisms to respond faster when the race begins so that they will more quickly reach an optimum level of oxygen consumption. As a result, they should be able to swim farther and faster before becoming fatigued.

Besides increasing blood flow and oxygen consumption, swimmers should include activities in their warm up that wil increase their range of motion, their stroke mechanisms, and their sense of pace. Another purpose is to focus on strategy for the race. Available research and the reported experiences of successful coaches and athlees suggest the following warm up procedures. They include low intensity swimmingto increase blood flow and oxygen consumption as well as activities to increase range of motion and stroke efficiency. Attention is also given to the practice of starts and turns. Finally, they include a physical rehearsal for the race in the form of paced swims.