The Importance of Land Warm-Ups and Stretching for Swimmers

It’s just as important!

For swimmers to perform at their best and stay injury-free, what happens before and after training is just as important as the session in the pool.

A well-structured land warm-up prepares the body for action, while stretching afterwards aids recovery and flexibility.

What we’re doing…

An effective warm-up is the basis for a great swimming performance during training and at competitions. This term the Barracudas are focusing on a quick 5 – 10 minute land training warm up before each of the main evening sessions, with the aim that the swimmers can run through it themselves. 

Benefits of a proper warm-up:

  • Reduces the risk of injury

  • Prepares muscles and joints for the demands of swimming

  • Ensures swimmers are ready to perform at their best from the very first length

Person standing on the beach stretching at sunset, wearing a black wetsuit, with ocean waves in the background.

British Swimming have set a clear four-stage warm up for swimmers:

The Four Stages of Warm-Up

  1. Raise – Increase heart rate and blood flow (e.g., jogging, skipping).

  2. Mobilise – Loosen joints and improve range of motion.

  3. Activate – Switch on the key muscle groups needed for swimming.

  4. Prime – Reinforce swimming-specific movement patterns.

Swimmers should complete two to four exercises in each stage, repeating each exercise three to five times. Once a swimmer can complete exercises in the Activate with good technique and control, they are ready to progress to the prime level. 


A swimming session doesn’t finish when swimmers leave the pool.

Stretching after training plays a vital role in:

  • Promoting faster recovery

  • Improving flexibility

  • Reducing stiffness and muscle soreness

  • Supporting long-term joint and muscle health

Consistent post-session stretching helps swimmers maintain balance in their bodies and prepares them for their next training session.

All swimmers should try to do this after every session.

Long-Term Benefits

Building the habit of warming up and stretching properly ensures that swimmers not only improve their performance now but also stay healthy and motivated in the long term. It’s about training smarter, not just harder.