--- This is a warmup for swimming, perfectly suited for use with bone conduction headphones. Swimming places special demands on your shoulders, back, and core. Even though it feels smooth, it is surprisingly easy to overload yourself without proper preparation. Especially if you plan to swim longer distances, a thorough warmup is important to reduce the risk of injury and improve your performance. A well-prepared warmup also helps you improve your technique and mentally prepare for the upcoming challenge. Use this time to activate your key muscle groups and prepare your body for efficient, powerful swimming. A targeted warmup optimally prepares you for the specific movements in the water and increases your endurance as well as mobility. This way, you can start your training or competition with full energy and concentration. We will start now. --- We begin with shoulder circles. Stand upright, feet hip-width apart, and stretch your arms out to the sides at shoulder height. Start with small, slow, and controlled circles and gradually make them bigger. Keep your shoulders relaxed and your neck long. This mobilizes your shoulder joints and warms up the muscles in your upper back and chest. [Pause 15s] Now change the direction of the arm circles, starting small again and gradually making the circles bigger. Maintain a gentle tension in your core and continue to breathe calmly. [Pause 15s] --- Next come trunk rotations. Stand with your feet about shoulder-width apart and bend your knees slightly. Cross your arms in front of your chest or let them hang loosely at your sides. Gently rotate your upper body from side to side, allowing your hips to follow the movement slightly. Focus on a smooth, controlled rotation and feel the activation in your core as well as the stretch along your back. This prepares your spine and core for the rotational power used in swimming. [Pause 15s] Continue rotating from side to side, keep the movement flowing, and breathe calmly. [Pause 10s] --- Now for standing glute contractions. Stand upright, feet hip-width apart, and bend your knees slightly. Push your hips back a little and then contract your glute muscles to bring your hips forward. Keep your core stable and your chest upright. This activates your glutes and hips, which are important for a powerful kick and streamlined position in the water. [Pause 15s] Continue contracting and relaxing alternately, feel the work in your glute muscles, and keep the movement controlled. [Pause 10s] --- Now we do arm swings. Stand with your feet hip-width apart. Swing both arms forward and backward in a controlled, rhythmic movement. Let your upper body rotate gently, while your hips stay facing forward. This dynamic movement promotes blood flow in your shoulders and chest and loosens the muscles you use for freestyle and backstroke swimming. [Pause 15s] Keep swinging your arms and breathe calmly and evenly. [Pause 10s] --- To finish, march in place with high knees. Lift your knees as high as is comfortable while marching. Swing your arms loosely along. This gets your circulation going, warms up your hip flexors, and prepares your whole body for the water. [Pause 15s] Keep moving, lift your knees higher, and maintain active movement. [Pause 10s] --- You are now warmed up and ready to swim. By activating your muscles and mobilizing your joints, you have laid the foundation for smooth, efficient swimming. Regular warmups like this improve your oxygen supply, reduce the risk of injury, and help you move more powerfully and easily in the water. Remember to include a short cool-down after swimming to relax your muscles and promote recovery. A few gentle stretches or easy swimming are ideal to prevent tension. Stay consistent and integrate this warmup regularly into your training to improve your swimming performance in the long term. Feel free to return to this routine to optimally start your swim training. Have fun swimming! ---