Exercise Videos: Swimming

Strength and Control
Mobility and Flexibility




FABER stretch


Lying face up with one leg out completely straight, bend the other knee and place outside of ankle across lower thigh on straight leg, letting the knee fall out to side. Hold 30 seconds and repeat.
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Single Leg Squat


Stand on one leg, complete a half squat with your knees going over your 3rd and 4th toes. avoid allowing your knees to buckle in and make sure you can see your toes. Exercise designed to activate your Gluteals and Quadriceps in a weightbearing position.
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Plantarflexion Stretch


Kneel Down on ankles, roll back on to feet to stretch the front of the ankles. Exercise designed to improve plantarflexion mobility, which helps with freestyle, backstroke and butterfly kick.
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Hip Flexor Stretch


Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
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Lat Dorsi Stretch


Kneel down , place bottom on heels, place arm out in front of you, rotate your thumb out laterally, hold and repeat on opposite side, can be done +- foam roller. Exercise designed to improve Lat Dorsi mobility which can help with arm position in the water.
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Thoracic Extension over Foam Roller


Place foam roller horizontally across shoulder blades, keep hips down and streamline over the roller, hold for 30 seconds, then lift bottom up off ground, place hands under the head and roll up and down spine. Exercise helps improve thoracic extension and streamline position in the water.
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Scapula Pushups


Get in to a pushup position, keep elbows locked, drop shoulder blades down slowly and then arch back out, keep core muscles on and avoid hitching scapulas. Good for improving scapula control which will help with all swim strokes.
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Clams


Lie on your side, bend knees to 90 degrees. squeeze heels to activate hip abductors, lift up 30 cm and hold. This exercise is designed to activate your Gluteus Medius and Minimus.
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SAPP


Get in to a pushup position, extend one arm out in front and try to maintain neutral body position and then repeat on other side. Can also be done with lifting alternate arms and legs. Helps improve dynamic core stability.
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Plank


Get in to a plank position using forearms and toes, keep head and lumbar spine in a neutral position. Aids in improving core strength and activation.
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External Rotation in 90 Degrees of Abduction


Start with arm up in 90 degrees of abduction, retract scapula, rotate arm upwards and try not to drop your elbow. Designed to improve rotator cuff strength.
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Scapula Setting and Pull Through


Start on hands and knees or in a pull pushup position, set scapula and activate core and then pull through using your arm. Exercise will help improve scapula control in a functional position.
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External Rotation in 0 Degrees of Abduction


Keep Elbow tucked in to side, start with hand close to chest and externally rotate out to the side, keeping the scapula in a retracted position. Designed to improve rotator cuff strength.
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ITB Foam Rollers


Place Foam roller on outside of thigh and roll up and down from hip to just above the knee. A self massage exercise to help with lateral thigh tightness. This is very useful for breaststrokers.
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Self Massage – Gluteals


Get in to Piriformis stretch position with spikey ball under gluteals and roll. A self massage exercise to help with gluteal mobility. A very useful exercise for breastrokers.
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Piriformis Stretch


Lie on back, place left foot on right thigh and pull right thigh back towards you, Hold. Repeat on opposite side. Can also be done in sitting. Exercise desinged to improve Piriformis mobilty. This exercise can be very useful for breastrokers.
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Thoracic Rotation – Sustained Hold


Sit with one leg crossed over other, place opposite arm on outside of knee and rotate out to side, Hold. Exercise designed to improve thoracic rotation.
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Ballistic Thoracic Rotation


Sitting on a fit ball, arms behind head, rotate ballistically side to side, can be done with a broomstick. Exercise designed to improve thoracic rotation.
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Fitball Hip/Knee Extension


Place fit ball under shoulder blades and have feet on the ground, arms up in streamline position, maintaining hip extension, extend one knee, hold and lower then repeat on other side. Exercise assisits with Dynamic Core Stability.
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SAPP on Fitball


Get in to a pushup position with fit ball under stomach, extend one arm out in front and try to maintain neutral body position and then repeat on other side. Can also be done with lifting alternate arms and legs. Exercise assisits with Dynamic Core Stability.
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Plank on Fitball


Get in to a plank position using forearms and place toes on fit ball, keep head and lumbar spine in a neutral position. Bring ball in towards hips and then back to the starting position. Exercise assisits with Dynamic Core Stability.
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Advanced Plank


Get in to a plank position using forearms and toes, keep head and lumbar spine in a neutral position, then drop one hip to the floor smoothly and repeat on other side. Helps improve dynamic core stability.
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Bridge


Lie on your back, squeeze bottom muscles together and then lift your bottom up by pushing down through your heels. This exercise will help with activation on the Gluteus Maximus.
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Prone Arm Pulldowns


Lie on stomach, squeeze scapulas and pull theraband down. Good for improving scapula control which will help with all swim strokes.
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Scapula Retraction with Theraband


Pull Down with straight arms, Squeeze scapulas, hold and release. Good for improving scapula control and posture which will help with all swim strokes.
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Scapula Retraction in Prone with arm lift at 45 Degrees of Abduction


Lie down on stomach, bring arms out to 45 degrees, Squeeze Shoulderblades down, relax the upper Trapezius, Squeeze, lift arms 30 cm and Hold. Good for improving scapula control which will help with all swim strokes.
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Scapula Retraction in Prone with arm lift


Lie on stomach, place arms by side, Squeeze Shoulderblades down, relax the upper Trapezius, Squeeze, lift arms 30 cm and Hold. Good for improving scapula control which will help with all swim strokes.
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Scapula Retraction in Prone


Scapula Control; Squeeze Shoulderblades down, relax the upper Trapezius, Squeeze and Hold. Good for improving scapula control which will help with all swim strokes.
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Superman in lying


Flatten your back while lying on your stomach and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg up towards the ceiling. Maintaining a flat back, slowly bring your right arm and left leg down to the starting position. Repeat and alternate sides.
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Superman in 4 point kneeling


Flatten your back while on your hands and knees. Squeezing your right glute, reach forward with your right arm while reaching back with your left leg. Your body should not sway from side to side. Keep your pelvis level on both sides while extending the arm and leg. Squeeze your right glute to bring your arm and leg back to the starting position. Repeat and alternate sides.
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Drive through in press up position


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest and slowly back down. Repeat and alternate legs
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Knee plank with alternating leg lift


Start on your elbows and knees with both feet also in contact with the ground. Tightening one glute, extend and bring the opposite leg up while maintaining the position of your elbows. Do not let your hips rotate from side to side and keep your back flat throughout the exercise. Repeat and alternate legs.
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Bow and Arrow


Stand with your left foot in front of your right, shoulder width apart with both arms straightened in front of you. Keeping your left arm still, bend your right elbow and bring your right arm back as far as you can. Squeeze your left glute and rotate your hips to lead this movement. Keep squeezing the glute and bring your hips and arms back to the starting position. Repeat and alternate sides.
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Achilles stretch


Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
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Quadriceps


While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
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Calf stretches


Leaning against a wall or someone else, have your front leg bent and back leg straight with both toes pointing forwards. Lean your weight onto your front leg so that you feel a stretch in your back leg
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Lx rotation


Lying on your back with your arms outstretched and knees bent so that your heels are flat on the ground. Rotate your hips while keeping your shoulders in contact with the ground so that one thigh is in contact with the ground. Rotate the hip on top and extend that knee to further stretch your lower back. Repeat on the other side
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Hamstring


Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
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FABER stretch


Lie on your back with your legs out straight. Bend one knee and rest that foot on the front of the thigh on the ground. Let the bent leg relax while keeping the opposite glute relaxed on the ground
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Groin (gentle)


Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
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Upper hamstrings


Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
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bridges x3


Lie on your back with your knees bent up and your arms relaxed by your side. Flatten your back into the ground and drive through your heels to lift your bottom off the ground. Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.
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Foam rolling


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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Stretch to the sky


While standing, bring your shoulders up and above your head as far as you can while also standing on tip-toe. Slowly bring your arms by your side while coming out wide and lower your toes to the ground
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Caterpillar stretch


In standing, bend at your waist keeping your legs straight until your hands are as low as they can go. Lean forward so your palms are flat on the ground and walk your hands forward until you are in a push-up position. Drop your thighs and hips gently to the ground and push through your palms to arch your back. Lower your back to the ground and walk your palms back towards your feet, then slowly stand up.
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Pedalling


Lie on your back with your hip and knee bent at 90 degrees. Keeping one leg in this position, straighten your leg out and then bend it towards you as if you are pedalling a bike. Bring this leg back to the starting position and repeat with the opposite leg
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Knee to chest


Lie on your back, with both legs straight. Bring one knee to your chest and pull it firmly with your hands. Your opposite hip and glute should remain on the ground.
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Upper Trapezius Stretch and Levator Scapulae Stretch


Place, one arm on head and pull head across, hold for 30 seconds and then pull head in to more flexion, looking in to the armpit and hold for 30 seconds. Repeat on other side. These exercises are designed to help stretch the muscles of the neck.
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Scapular Push up


Start in 4pt kneeling, keep elbows locked straight. Let your chest sink towards the floor as your shoulder blades come together, then pull your shoulder blades forwards and raise your chest towards to ceiling. Progress to knees or toes to increase difficulty.
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Bow and Arrow


This exercise aims to improve the rotation range of you thoracic spine. Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
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Hip External rotation in 4pt kneeling


This is an excellent exercise for improving the control of both lateral gluteals and hip external rotators. In 4pt kneeling extend one arm out in front of you and the same leg out behind. Keeping the whole torso well aligned, rotate whole body evely away from weight-bearing side, then slowly back down to neutral.
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