Dynamic Stretches

Back Stroke
Stand upright with your feet wide, both feet facing forward.

Begin by taking one hand at a time, up over your head, in a complete circle, bringing the hand close to your hip during the downward phase.

Gradually build the speed up, aiming to keep the arms straight throughout, fingers pointed.

Progress by taking both arms back at the same time, realizing that the arms will move away from your hips during the downward phase.

Work for 1 - 3 minutes.

Breaststroke
Stand with legs shoulder width apart, bending forward at the hips, with your head looking down in front of you.

Perform small breaststroke movements, aiming to keep your elbows high, prior to extending your arms out in large smooth movements.

Front Crawl
Stand with feet shoulder width apart, leaning forward from the waist, looking down in front off you.

Keeping your arms bent, extend your hands forward to your midline, and then pull them back either side of your hips.

Concentrate on keeping the movements small at first, gradually building up the range of extension and also the speed whilst always under control.

Avoid rolling your head, and implementing any correct swimming techniques.

Work for 1 minute.

Calf and Arms - B
Your aim on this movement is to stretch the calf, hamstrings, chest and upper back.

Start in a standing calf stretch, with both hands pointing out directly in front of you.

Keeping your feet firmly on the floor, extend your elbows back, whilst moving into a standing hamstring stretch.

Perform the movement 10 - 20 times on each leg, gradually increasing the range of movement.

Chest and Quads B
Jog either on the spot, or forward, bringing each heel alternately up towards your buttocks.

As your heels come up, take your arms across your chest, then out to the side, opening up your chest.

Perform the movement 10- 20 times on each leg, gradually increasing the range of movement.

Chest Opener Arms Diagonally
Stand with your feet shoulder width apart, with both arms straight, one hand slightly higher than your head, whilst the other diagonally positioned, with that hand at hip height.

Extend both hands forward and back a few inches under control, adjusting the position of your hands, either palms facing down, forward or upwards.

Repeat this movement 10 times on each side, then progress by taking both arms across the bodyline, finishing with the upper hand taken across then back down to your hip line.

Breathe deeply throughout the motion, exhaling as you take your hands back in order to stretch your chest and biceps muscles. Work this action for 1 - 3 minutes.

Chest Opener
Stand with your feet pointing forward, double shoulder width apart, elbows at shoulder height, with your forearms parallel with the floor.

Extend the elbows back in two smooth movements, and then take the arms back behind you, keeping them straight and at shoulder height.

Concentrate on counting one second for each movement.

Look at performing 10 - 20 repetitions, turning your palms both inward and outward to work different muscles of the chest.

Double Jab
A number of punching actions can be performed, either using single or double punch movements, whilst standing or seated.

Avoiding any twisting at the waist, begin with small movements; gradually increase both the speed and range of the movements, all of which need to be under control.

The uppercuts should be done using single arms, bending forward at the waist, taking your elbows back alternately, as you bring your hands in front of your chest. Avoid letting your elbows extend forward of your waist.

Football
This action can be performed on the spot or jogging slowly forward.

Begin with a high knee lift, pumping the hands high, as in a sprinting action. Keeping one leg straight with your foot firmly on the floor, take the other leg out to your side, then back down towards your foot, aiming to keep the knee high throughout the movement.

If performed out on the spot, simply alternate the movement to the opposite leg. Whilst jogging forward, alternate the leg to be stretched every 3rd or 5th stride, keeping the movement slow and under control for 2 - 4 minutes.

Foot Raise and Heel Raise
Stand on the spot, lifting each heel alternately off the floor, placing all you weight on your toes. Increase the lift gradually, whilst holding longer in each upright movement, aiming for two seconds.

This action can be performed seated by applying pressure down on your knees with your hands.

Progress to a slow walk forward taking small steps placing your heel down first, whilst keeping your toes pointing upwards.

Contract your quadriceps as you keep the toes pointing upwards. Take one step every 3 - 5 seconds, spending 1 -3 minutes on each movement.

Lying Trunk Twists
Lie on your back, placing your hands out to your sides for stability, with both feet raised above your hips, legs straight feet together.

Keeping your legs inline with your hips, twist both feet from one side to the other, with straight legs, gradually increasing the movement, one full twist every 3 seconds.

Aim for 10 - 20 movements each side, with your back fixed too the floor.

Rear Raise
Stand on one leg, keeping that leg slightly bent, with your foot pointing forward.

Extend the other leg straight back, whilst you lean forward, extending both arms out straight to head height.

Bring your legs and arms back in together, taking your hands to your side, whilst taking the rear leg forward, bringing the knee high.

Perform this movement 10 - 20 times each side.

Side Bend
Stand with your feet pointing forward, double shoulder width apart.

Slide one hand down towards the knee of the same side, taking your other hand over your head, keeping your arm straight.

Repeat the movement on the other side, aiming for 10 bends each side in 30 seconds.

Side Raise
Raise both arms out to your sides, at shoulder height, whilst extending one leg straight out to your side, gradually increasing the movement of the leg.

Lower both your arms and leg back down under control, then repeat on the other side.

Perform the movement 10 - 20 times each side.

Soleus and Hamstring
Stand in the position for a normal hamstring stretch, with your front foot raised, both arms bent at the elbow, with your hands close to your shoulders.

Lower your front foot and arms, whilst bending both legs in order to adopt a soleus calf stretch position.

Repeat the movement 10 -20 times each leg, at a rate of one lower and raise every 3 seconds.

Sprint
Work on the spot or whilst taking small steps forward, over exaggerate your sprinting action, raising one knee high off the floor pointing the foot downwards.

Keep the other leg straight, coming up off your toes, driving the arm of that side up to head height, slightly forward of your body's centerline.

The fingers of both hands should be spread, with your other arm extended straight back behind you.

You can work one leg at a time, or simply alternate aiming to gradually build up both the speed and range for each action.

Side Bend Arms Parallel to Floor
Stand with both feet facing forward, double shoulder width apart, one hand bent across your chest, elbow pointing forward, whilst the other is extended straight out to your side.

Bend the knee forward on the extended arm side, keeping the other leg straight, transferring your body weight to the bent leg side.

Transfer your bodyweight to your opposite side by straightening your bent leg as you bend your straight leg. At the same time, swing the arms around to help transfer your weight.

Keep your back straight throughout, repeating 20 - 40 times in 30 - 60 seconds.

Trunk Rotation
Stand with both feet double shoulder width apart, both feet facing forward, hands at shoulder height, one bent with the elbow pointing forward, and the other out to your side, turning your head to look down your arms.

Rotate from your waist, keeping your back straight, and aiming to keep your pelvis forward, and you gently extend the arms back from side to side.

Keep your back straight throughout, repeating 20 - 40 times in 30 - 60 seconds.

Squat Thrusts
Place both hands flat on the floor, under your shoulders with your fingers pointing forward.

Staying on your toes, with your back parallel to the floor, extend one leg straight back, whilst the other is brought up towards your chest.

Alternate the legs, performing 5 -15 slow movements.