Mobility Exercises for Swimmers

Dynamic exercises on your own / with a partner:

1. Single arm circles – Forwards (left & right arms)
2. Single arm circles – Backwards (left & right arms)
3. Double arm circles – Forwards (Butterfly arms)
4. Double arm circles – Backwards (Double arm backstroke)
5. Opposite arms – 1 circling forwards, 1 circling backwards
6. Arm swings – opposite hand to opposite shoulder blade (arms loose and swinging)
7. Double arm skiing – Bend from waist, look down, let arms swing forwards and backwards in a
skiing-like action.
8. Double arm crossovers – Bend from waist, look at toes, let arms swing and cross over across your
chest and behind your back.
9. Opposite hand to opposite foot – Start off as above with feet wider than shoulders. Twist side to side
touching your opposite hand to opposite foot, with your other arm swinging up behind you.
10. Leg swings (forwards & Backwards) – Hold onto a stable object for support standing side on, or
with a partner standing side on. Swing your legs forwards and backwards keeping your legs loose.
11. Leg swings (Side to side) – Hold onto a stable object or partner for support, standing face on. Swing your legs side to side crossing in front of you and out to the side. Keep your legs loose.
take care when working with a partner so as not to kick each other as your legs meet in the middle.
12. Jumping up an down - On the spot, arms loose.


Dynamic exercises with a partner or in groups:

1. Bottle twists side to side – Standing back to back with a partner. Pass a drinks bottle using both
hands from side to side. Then change direction.
2. Over Under – Standing back to back with a partner. Pass a drinks bottle using both hands over your
heads and between your legs.
3. High Low – As for bottle twists standing back to back with a partner and passing side to side.
However, this time a high pass to one side, and a low pass to the other side. Change over sides to
ensure both sides have been high & low.
4. Sit-ups – Sitting on the floor, feet together with your partner. One of you is to lie down and touch
the floor behind you with your drinks bottle, then sit up, and pas it on to your partner to do the same.
Reaction time game:
Sitting on the floor, feet together with your partner. Place a drinks bottle in the middle between you, and
place you hands behind your backs. On a starters signal of “Take your marks……GO”, see who can react quickest to get the drinks bottle first.


Other good warm-up activities include:

1. Skipping
2. Jogging on the spot
3. Jumping/hopping
4. And of course SWIMMING