Dynamic Stretches and Plyometrics

The objective of a Stretching routine is to begin activating the muscles. They spend a majority of their day in a dormant state (unless you have PE or a strength class in school) and are realistically not ready to move at the start of a meet warm up. From your own experience, you know that we classify stretching in two ways: Static and Dynamic. Most strength coaches and PT's do not recommend static holds as they are prone to cause micro-tears rather than stretching (something like holding your arm / shoulder against a wall).  The goal is to loosen them up gradually with a low to moderate amount of tension. Take your time and make sure that your stretches are helping you prepare for the swimming side of your meet warm up. 

Your job is to pick between 6 to 8 different stretching / activation habits (out of the 16 listed) and perform each one for 2 minutes.   

For those that need a "Guided Activation Routine"

Start from the bottom (at the ankles) and move up the body (towards the neck). You are not allowed to move back up the body once you have stretched those muscles. 

o Neck

o Wrists / Fingers

o Forearms

o Biceps

o Triceps

o Shoulders

o Pecs (Major or Minor)

o Scapula

o Lower Back / Upper Back (Below Scapula)

o Abs

o Glutes

o Hip Flexors

o Quads

o Hamstrings

o Calf

o Ankles