It is essential to warm up before practice. These are the reasons why, which you can find here.
Three leg stretches are shown below that you can perform before working out. The hamstrings, quadriceps, and calves are at the core of them.
In the off event that you’re in the water, keep your internal heat level up in between stretches. Make sure to increase your body temperature before you stretch.
Hold each pre-exercise stretch for 10 to 15 seconds, taking care not to overextend your muscle or appendage.
First Leg Stretch: hamstrings
Three muscles, known as the hamstrings, help your knee move.
You’ve probably seen football players hobble off the field while gripping the backs of their legs after reaching out too far for the ball. This most likely involves the hamstring.
This is the best thing you can do to ensure your hamstrings are thoroughly warmed up before practise.
Remain upright. Make a little step forward with your left leg, then, while maintaining your front leg straight, twist your right leg (however not locked).
Your left hamstring should start to lengthen.
Make sure the two feet are facing front as you lean your chest forward a little.
On the other leg, reiterate.
Hold on to the pool’s side if you need assistance
Second Leg Stretch: Quadriceps
These are the massive, obscenely chubby muscles that cover the front and sides of the thigh. Before practising, you need to make sure that things are thoroughly heated up, so do this.
Place your flexed right foot into your right hand, using your left hand for balance.
Keep your knees close together, your left knee being especially delicate, and keep your abs firm.
Push your right foot gently into your right hand.
On the other leg, reiterate.
Hold on to the pool’s side if you need assistance.
Third Leg Stretch: Calves
The muscles in question are located at the back of the lower thigh.
By your lower leg, they squeeze into the ankle ligament. This is the best thing you can do to ensure your calves are properly warmed up before practise.
To keep your toes pointed forward and your contact points in contact with the pool floor, step back with your right foot.
Keep your head up, your abs firm, and your front knee from crossing your front toe while maintaining your stance.
Your right calf should start to expand.
On the other leg, reiterate.
If you need assistance, place your hands on the pool.
