Dynamic Warm Up - Level 1 (10 Min)
Dynamic Warm Up - Level 1 (10 Min)
On deck · Before entering the water · No equipment
Complete all five 2-minute blocks, then begin the listed in-water warm-up.
| Time | Exercises | Coaching focus |
|---|---|---|
| 0:00–2:00 | March in place for 1 minute; side steps with relaxed arm swings for 1 minute. | Gradually increase movement and body temperature. |
| 2:00–4:00 | 30 seconds each: shoulder rolls, small forward arm circles, small backward arm circles, alternating overhead reaches. | Smooth, comfortable shoulder movement; keep ribs controlled. |
| 4:00–6:00 | 30 seconds each: shallow bodyweight squats, standing hip hinges, controlled calf raises, alternating knee lifts. | Knees track over toes; hinge through the hips; maintain balance. |
| 6:00–8:00 | Alternate short reverse lunges for 1 minute; standing trunk rotations for 1 minute. | Small, controlled steps and gentle rotation. Use split-stance weight shifts if lunges are uncomfortable. |
| 8:00–10:00 | Brisk marching for 1 minute; alternate comfortable streamline reaches and relaxed arm swings for 1 minute. | Finish warm and ready to enter the water. |
Coach guidance: Keep effort easy to moderate; athletes should speak comfortably. Use a clear, dry, nonslip area away from the pool edge. Avoid running, jumping, forced stretching, or painful movements. Adjust range and pace to each athlete.