Table 6 Only dryland warm-up (n = 8)
From: Swimming Warm-Up and Beyond: Dryland Protocols and Their Related Mechanisms—A Scoping Review
References | Participants, Sex & Age | Level & Experience | Control condition | Rest | Experimental condition | Rest | Main findings & results |
|---|---|---|---|---|---|---|---|
Bobo et al. [66] | 10 males | Competitive | i) bench press | 5 min | ii) exercises in the water | 5 min | There were no differences between conditions in a 5 × 100-yards set |
Costa et al. [103] | 13 males (22.7 ± 1.4 y) | Practitioners for at least 2 years and experts in muscle-stretching exercises | i) 50-m front-crawl pilot test | No reported | ii) static stretching (2 × 30 s [15 s rest]); iii) PNF (2 × 30 s [15 s rest]), both in quadriceps and pectoralis | No reported | The acute effects of stretching negatively impacted performance in 50-m freestyle T50m: i: 32.12 ± 2.92 s; ii: 32.92 ± 2.51 s; iii: 33.52 ± 3.07 s |
De Vries [12] | 13 males | Competitive | i) swimming (500-yards slowly and continuously) | No rest | ii) calisthenics (ribs, flexing the hips, and stretching the long back muscles for 25 reps; chest muscles, abdominals, hip joint flexors, and strengthening lower back muscles 15 reps; strengthening abdominals and hip joint flexors for 100 reps; | No rest | Warming-up by swimming 500-yards was effective in reducing the subsequent 100-yards time trial by a mean difference of 0.44 s. The warming up by calisthenics had no effects. The freestylers as a group showed a significant decrease in speed in their trials after calisthenics warm-up |
Iizuca et al. [102] | 9 males (20.2 ± 1.0 y) | Experienced, national-level | i) 10 min in-water WU including 2 starts | No reported | ii) Trunk stabilization a) elbow-knee (held for 60 s); b) elbow-knee with alternative arm raise (30 times); elbow-knee with alternative leg raise (30 times) (15 s in between) | No rest | Trunk stabilization exercises led to immediate improvements in swim start performance DD: i: 3.14 ± 0.31 m; ii: 3.19 ± 0.30 m (d = 0.16); FT: i: 0.42 ± 0.08 s; ii: 0.42 ± 0.08 s (d = 0.01); Entry time: i: 0.40 ± 0.08 s; ii: 0.38 ± 0.07 s (d = 0.26); T5m: i: 0.82 ± 0.03; ii: 0.81 ± 0.03 s (d = 0.52); Entry velocity: i: 5.28 ± 0.20; ii: 5.27 ± 0.27 (d = 0.06); V5m: i: 4.61 ± 0.46 m/s; ii: 4.87 ± 0.35 m/s (d = 0.63). The rate of speed reduction decreased by 5.17% (p = 0.03) |
Kafkas et al. [105] | 14 females (22.5 ± 2.5 y) | Sub-elite; 5 years of experience (16 h/week) | i) 5 min run | 3 min | ii) i + stretching 2 × 30 s (shoulder extensor, shoulder flexor, pectoralis, latissimus dorsi, adductor, hurdlers, hip rotator, bent-over toe raise, quadriceps and calf; iii) i + 1,200-m warm-up (400-m moderate swim; 4 × 50 leg kicks, 4 × 50-m drills, 4 × 50-m built, 25-m sprint and 150-m easy); iv) i + 10 min of Dry-land exercises over a 13 m distance: High-knee walk; Straight-leg march; Hand walk; Lunge walks; Backward lunge; High-knee skip; Lateral shuffle; Back pedal; Heel-ups; High-knee run | 5 min | The best 50-m front crawl and breaststroke was found after in-water WU. Some positive responses to dryland WU revealed the swimmers’ individuality and confirmed the idea that warm-up procedures should be considered as an individualized approach to optimizing swimmer performance Crawl: T50m: i) 29.8 ± 2.3 s; ii) 30.7 ± 2.2 s; iii) 28.0 ± 2.9 s; iv) 28.4 ± 3.1 s; HR_Pre50: i) 88 ± 8 bpm; ii) 91 ± 9 bpm; iii) 105 ± 11 bpm; iv) 103 ± 12 bpm; RPE: i) 15 ± 2; ii) 15 ± 2; iii) 15 ± 2; iv) 15 ± 2; Breaststroke: T50m: i) 41.5 ± 2.9 s; ii) 41.8 ± 2.1 s; iii) 39.7 ± 2.6 s; iv) 40.5 ± 2.7 s; HR_Pre50: i) 91 ± 8 bpm; ii) 93 ± 10 bpm; iii) 109 ± 13 bpm; iv) 107 ± 12 bpm; RPE: i) 15 ± 1; ii) 15 ± 2; iii) 15 ± 1; iv) 15 ± 1 |
Kilduff et al. [29] | 7 males and 2 Females (22 ± 2 y) | International sprinters (within 5% of the national record); engaged in a land-based conditioning program for at least 2 years. Training: 11 h/week with 3 h/week dry-land | i) standard in-water WU of 1,700-m (300 m-easy; 6 × 100-m Freestyle [3 pull; 3 kick]; 10 × 50-m freestyle swim [2 × (50 m as 25 fast/ 25 easy, 50-m lowest stroke count, 50-m build-up), 2 × 50 m at 200-m race-pace]; 100 loosen) | 8 min | ii) 1 × 3 reps at 87% RM | 8 min | The PAP stimulus produced a similar time to 15-m compared to traditional race-specific warm-up, indicating a potential role for PAP during sprint swimming No time variation at 15 m; peak vertical force: i: 1462 ± 280; ii: 1518 ± 311 N; peak horizontal force: i: 770 ± 228 W; ii: 814 ± 263 N |
Nepocatych et al. [23] | 4 males (37 ± 10 y) 6 females (34 ± 8 y) | Master (Best 50-yd time: Males: 29,5 ± 7,0; Females: 26,3 ± 3,3); > 3 years of experience, ≥ 3practice/week | i) 500-yards in-water WU including at least 2 × 25-yards sprints at 90% | 3 min | ii) 5 × 1 min upper body vibration (22 Hz) including arm pull on a swim bench | 3 min | Swimmers did not perform better in 50-yards after acute upper body vibration 50 yard time: i: 29.1 ± 3.36 s; ii: 29.1 ± 3.55 s; RPE: i: 17 ± 2; ii: 16 ± 1; HR: i: 148 ± 15 bpm; ii: 139 ± 12 bpm; stroke-count: i: 35 ± 7; ii: 36 ± 6 |
Romney & Nethery [65] | 10 males | Collegiate | i) No WU | No reported | ii) 1,000-m in-water WU iii) 15 min dryland warm-up | No reported | There were improvements in 100-yard time after the in-water WU: -0.75 s; and improvements after the dryland warm-up: -0.65 s; RPE and stroke count did not change |