This prehab program takes 15 mins and is designed to address all the mobility and strength issues that commonly cause injury and stop us from swimming as well as we can.

When you invest so much time, effort and money in your sport you don’t want to miss a day of training. The 15 minute Prehab program is aimed at helping you avoid injury by working on the key elements of good movement; mobility, strength and good quality control of that range in order to prevent the body from literally damaging itself by being too tight or not strong enough to move correctly without compensating. This often leads to injury such as shoulder rotator cuff syndromes further down the line.

This 15 minute program should become part of your training, included two to three times per week either before swim training or as part of your dry-land work.

BEFORE STARTING: Make sure you are reasonably fit and do not have any current injuries. We recommend you consult your Doctor before you start any exercise programme.

EQUIPMENT: Exercise mat or towel, pull buoy & water bottle

WORKOUT DURATION: 15 mins

SCHEDULE: 2-3 times per week

TIPS: Identify your areas of weaknesses and inflexibility, then focus on the exercises that address these areas