How to swim like an Olympian: Top 5 stretches to make you swim faster

( www.EverymanTri.com ) Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours in the swimming pool. In this third video JZ along with her training partner Brandon discuss and demonstrate the Top five stretches for triathletes who want to swim faster.

[@ladymoriarty1349]

Hours of adult group swim lessons and you've addressed some of the issues I have been having for years...and I tried the exercises suggested and I feel much better. Thanks!

[@marli763]

Wow! I'm a swimmer and I never realized how flexible my ankles are until now

[@isaiahpack484]

M MF same dude

[@taabishmatloob7639]

me too man

[@javachipz]

i thought it was just normal, now I realized how stiff some people's ankles can be.

[@bella6525]

Neither did I😹😹

[@piranhastudios6125]

Let me add to this, before stretching you should always warm up your body whether a light jog, jumping jacks, etc. Just like a cold rubber band, try stretching it. It's brittle and not flexible. So is your body. So I recommend warming up your body, and you will find stretching easier on your limbs and joints.

[@CuoreSportivo]

no

[@michelamifsud3188]

Piranha Studios stfpbn

[@bhushyan]

This comment deserves more upvotes. Warm up is most important thing in any exercise. Activate the muscles and then make them do work.

[@peterpan-nr1to]

I know this video is old but I am so glad that I found it. I had the suspicion that lifting my shoulder instead of extending from the lats was wrong but after literally watching hours of swimming videos on youtube this is the first in which this concept is explained. Thanks so much!

[@carlosrinconjr]

we want another! incorporate more, i like!

[@soscar5050]

Thank you for sharing this valuable tips

[@Interfectio]

So I did this and now I'm able to walk over the water like Jesus.

[@kamalsawadogo5595]

Interfectio he is the lord of all

[@rinisugiarto844]

apply lots of oil on your feet and you can glide it through in a very short time.

[@davidhcoins6501]

Good day! I'm not professional but I'm a competition swimmer, and this is a pretty good video, If you want to improve let's train the core muscles. :) Hope you make a video teaching core exercises and stretches :)

[@echoleyo]

yes

[@R0Btheboss]

i tried to remove your fucking hair from phone ..

[@lukas_mena]

Really great video guys! i have been looking for stretches like this for weeks! Definietly adding it into my favorite watch list!!!

[@lawrencechew4242]

Great video Joanna and Brandon . Bring it on and bring it more !

[@michaelhenry4405]

06:24 That awkward moment :/

[@alyssaloyet7187]

I like that you can do this at home or even right outside before a swim. Great video, I'll be sure to do these streatches

[@PJBrunet]

This was helpful, thanks. I was a long-distance runner in school and very flexible but I think she's absolutely right about swimming and flexibility and the transition from running to swimming.

[@bettythevaporeon3099]

Thankyou so much! I have a swim meet this morning and I'm doing these stretches everyday. It's also not as hard when you're 10!

[@Toastwig]

This is brilliant thank you!!!

[@DamirSpanic]

This lady is machine. Thumb up.

[@diogoalmeida8211]

If you can't flip turn yet, just try and do a "classical" breaststroke/fly turn. 1 - Done propperly you will lose only under half a second (or even less) compared to a flip; 2 - If you can't master the side streamline, push off the wall and dolphin kick from a classical turn then it'll be harder to learn a flip. 3 - Find a teacher to help you learn a flip (there are some tutorials here on youtube that might help).

[@phalliclucreloon]

Wow. Thanks. The Lat Extension exercise is so simple and has opened my eyes to one of my problems with my technique when swimming. Thankyou. One of the best bit of advice I have found.

[@xxxgirlzrulezxxx1039]

I used all of these stretches and I got a 21 in 50yd Freestyle, that bigger than Junior Olympics time! Thanks guys for helping me get from a 42 to a 21

[@lAcedUpLiss]

This is such a helpful video, thank you.

[@losmisteriosdeltarot]

Awesome, thanks for the tips.

[@djpeterabreu]

Thank so much for sharing!

[@fungsteven6307]

great video!

[@mike9rr]

Learning to swim at 67 from not being able to run any longer. My ankles were so "runner-like" that, when I just used a kickboard, I went backwards initially. Nevertheless, thanks for the tips, I have gotten slightly more flexible. Still I am the slowest in the pool. So take heart! Anyone of you reading this can at least beat me.

[@kaderp]

XD it's ok I'm barely a teen and can barely run (feet problems) I bet if I knew you, you could beat me at running

[@joannazeiger9327]

These stretches will help seasoned veterans as well as beginners. Everyone can benefit from muscle balance and flexibility. To warm up the feet, you can roll them on a ball or foam roller.

[@cryora]

My recommendation is to go to a chiropractor / physical therapist. They will show you what you need to improve your posture and give you very good exercises that target the right muscles. Also if you have skeletal issues like whiplash or scoliosis they can help adjust those too.

[@isobel64]

Great informative video. Thanks

[@joypahayahay5340]

Thank you for the tips

[@RealFunkhaus]

Yes, this stretching for 15-30 seconds will help flexibility. Hang as 'relaxed' as you can. Obviously, you should always do all stretching before you do your core/strength training for swim. Stretching aids flexibility Core/strength aids power Pool time aids endurance All these increase performance and reduce risk of injury

[@cmcdoo38]

Wow...Great Stretches ...and applicable to Tennis as well...THanks

[@petrolhead007]

Wow, wonderful tips.

[@DannyRaquel]

Thanks so much for this video, it's going to help me a lot, specially because swimming is where I need to get better.

[@harsimranjit17]

Nice tricks, and good fundamentals for beginners. Thanks for the Video.

[@byheavenlyhosts1]

Just great...Thanks!!!

[@stephencamacho]

great info

[@Ouiuioui]

I'm a competitive swimmer, and have the same problem as you. But stil, I went to CiFSS finals. It's easy, there's one big rule in swimming : DON'T USE YOUR LEGS TOO MUCH (unless it's a sprint). Legs have big muscles, so they consume a lot of oxygen and as when you swim your legs aren't very efficient, it's a big effort for not a lot. Check out videos of guys like Yann Thorpe in long distances (/watch?v=EaneChQkX3w ).

[@usernamegtfo]

This is really helpfull thank you

[@GabiRav]

Great video! The problem is that it is very difficult to do it without a group. I recommended Yoga twice a week. ( 90% of the Yoga "asanas" is good for swimming )

[@lperlberg]

Thanks Joanna. Any suggestions for tight shoulders from years of weightlifting?

[@brandondelcampo467]

I thought I would add something to the principles of this video. If triathletes were told that climbing Mt. Everest without a sherpa or oxygen would make them faster, they would do it. However, they don't seem to want to do the simple basic things that will help them in the long run. It is fascinating to me even knowing that I have been a guilty party of this.

[@ericlam7665]

Very good, thank you very much

[@sanduseres7045]

I can t find the next video with the gym exercise :(

[@fkeopfkeop]

Thanks!

[@Hydraulix]

As an NCAA swimmer: DON'T do that last one with the rotation and extension unless you've been swimming competitively for quite a while. Rotating there makes most triathletes and newer swimmers "cross over", which is when your hand pushes water on the opposite side of your body. Crossing over WILL injure your shoulders. If you do end up doing that one, make absolutely sure that your arms are out to the sides of your body when you pull, and not anywhere near your centerline.

[@nospinfitness]

Awesome video. It would have been nice if you had a suit on so we could see ROM and which muscles are recruited to initiate the movements; a good example would be the scapular retraction to squeeze the pencil. Going back to Ironman NZ in 2018 and my swim coach says exactly what you say, it was priceless to see it and hear the explanations.

[@ayashhammed9798]

thanks!

[@jerrycannon1205]

Olympian? top five stretches? who wouldn't watch this!!! thanks!!

[@cicirunner]

First you're shaking your hips and now poll dancing? What am I watching?!?! Jk, great video. I just had to say that.

[@cyan933]

sit on your ankles like they showed.. after you can do that lift your knees off the ground and hold it there for like 30 seconds and kicking with a board in the pool helps in general too (remember to keep relaxed ankles)

[@claudiasavage2473]

I'm a competitive swimmer and I never go to the gym, I just swim.... :/

[@davidhcoins6501]

Yes, me either, but from today I will do this...

[@jacquelinemartinez5833]

Claudia Savage SAMEEE HERE

[@jesusislord2360]

Claudia Savage become a navy sea

[@HandsomeRabbit8]

That's exactly because you do a lot of swimming and your mileage naturally gets your flexibility worked out. But these triathletes do not have the same mileage as you do. :)

[@adeelrahman2302]

good techniques very helpful for beginners....:)

[@smongkvlog]

Effective Q & A, He said She said format. More pls.

[@chinchella3]

pshh... swimmers having flexibility, yeah right! I can barely touch my toes ;D

[@sydneyarmstrong5898]

Me too I am very bad at flexibility

[@Yinzer808]

these stretches are all great but there is one flaw i believe... the last stretch they talk about raising the shoulder with the Lat and this is not true. The motion that causes shoulder elevation without using levator scapulae, trap, and delt would come from serratus anterior rotating scapula forward and putting rhomboids and lat in a stretched position to be the most efficient in creating a powerful stroke.

[@Yinzer808]

sorry muscle* not motion*

[@mr.keokiliftee-kau7861]

At the end of this video they say next time they'll be in the gym doing strength exercises but I can't find that video. Does it exist?

[@tikskit]

Great exercises! How to warm up before stretching the feet to prevent injuries?

[@thibod07]

Thank you for sharing this information! That will surely help me in my swimming! I don't like spending time on flexibility so earring good reasons to do some of it is a good thing! I guess! 😃😃

[@TheLewisevan]

I'm slowly trying to get back to boxing since I had my spinal surgery in January and the surgeon has just given me the thumbs up to start swimming and I'm scared to do some of these stretches because Iv had a spinal fusion, any specific stretches for me in my position or any swims good for this recovery or just any advice for a good recovery to slowly get me 100%???

[@diogoalmeida8211]

have you tried, after a simple flip (with no twisting), pushing off the wall in backstroke (feet side by side at shoulder width and toes point upward) for a few times, and then gradually in each turn, trying to rotate so that your belly and feet point to the side of the pool (never mind the pushing off the wall at this time yet)?

[@francescapeissel7361]

I didn't think my ankles are flexible until I saw this guy do the first stretch!😂😂😂

[@gonzalolillo9121]

Me gusto este video

[@cherylwilliams853]

Flexibility does not make you weak. Tight muscles do not mean that you are strong either, in fact that actually makes you weaker because you are restricted in movement and you do not have the suppleness to do certain things.

[@DanNoz]

great video and thanks for sharing. I would be the worst example when it comes to flexibility

[@mohamedhassan88]

Is there another video for promoting strength for swimmers?

[@uus76]

good !

[@iamjustjen]

The camera guy is perverted!! LOL I totally caught his brain with his camera shots!! TOO FUNNY! :-)

[@2xi]

More video like this

[@ashutoshrao5170]

wow! that's really good........helped abit I wld say..

[@syedmohdmuhaimin]

Good sharing

[@lukas_mena]

What are the basic things that will help me ?

[@The1000000stephen]

Thanks for this. It's all about perfecting quality and technique; If I could do that and with God I could win it all so could anyone. If your times are bad, you've god bad technique like I used to.

[@echoleyo]

great

[@afara2000]

Does hanging off of a pull up bar help shoulder flexibility and streamlining?

[@myj0urney]

I thought everyone one could do this until I watched this video but I am naturally very flexible

[@4everyoneCupcakes]

Cool! These people swim well. I only know a few strokes.

[@wii987]

Great video. Is it possible for me to contribute Chinese subtitles for this video?

[@jpersonen98]

+Chia-Wen Hsieh learn english

[@wii987]

Joel B thanks, i'm working on it

[@jpersonen98]

+Lee Jinkian why would I? Ill never travel to that fucked up country.

[@beccacummings8521]

It really makes it. Better to swimm

[@lydiaolusola6874]

Good swimming

[@occupytosavetheworld]

(90's kids) @5:40 then you bring it around town, bring it arroouunnd town.

[@StlyDutch]

I can do all those stretches quite well, but still can't swim that fast :(

[@ms.g3256]

Jeez I didn’t realize you guys were here in boulder!

[@Wendy-xj2ml]

She was just looking for things he did wrong, even when he did the same as her.

[@irvinamba6251]

Hi, I'm a regular guy and I want to be a guy that can swim, bike and run. I've been practicing my swimming technique but I am having a cramps on my legs - can you suggest or tell me what possibly wrong with my swimming practice.

[@_w_a_t_e_r]

There is most likely nothing wrong with your swimming except your muscle tension. This has been happening to me recently when I practice butterfly; sometimes I get in the zone and go so fast that my muscles tense up from the excitement and pain, most likely the same happens to you. When this happens, the only thing you can do is get out of the pool and stretch the cal(ves)f by putting the toes against a wall and the heel on the ground and applying pressure while stretching: this will untie the knot by contracting muscles. If you stay in the pool, the muscles will continue to tighten because there is a kind of "Zero Gravity" effect. Definitely DO NOT try to swim with cramp, it's one of THE MOST painful experiences known humans on this planet, TRUST ME.

[@dariameinardi6175]

Bad oxygenation, maybe little muscle warm start. Increase the time to swim light gait (my proposal to improve)

[@YourWellnessNerd]

Hope I can add to this conversation! Over the years, I've come to understand that there are some common foundational issues that set swimmers up for a myriad of different aches, pains, and injuries. These foundations are often hidden unless you go hunting for them but ultimately revolve around restrictions at the hip, shoulders, neck and low back above all else. I have a video with some effective stretches targeting these issues to decrease injury risk and improve swimming performance! kzbin.info/www/bejne/gmbcmKR-aNWdb6M

[@mrcarlincool]

SHe needs to take over the show

[@ajokerssmile6976]

when i did the foot one qt the beginning i was able to lay down on my back qnd still felt nk streatch

[@mughalspy]

Is she related to T J Miller?

[@javedccie]

yes pleaSE telll me the name of the 7 odd foods

[@joannazeiger9327]

Check out our How to Run Like an Olympian series also posted on You Tube. Lots more good stretches that will help for swimming as well! Thanks for the positive feedback. Joanna

[@ilytakutoforever]

What part of the flip turn is hard for you? Maybe I can help >.<

[@Kasimir9911]

Can a Triathletes stretch their ankles too much? I mean, many "experts" say, that very flexible ankles do harm the running and biking performance. Whats you opinion?

[@TheRonse91]

When i was doing that something cracked in my spine :D

[@xtherarestoftacos8659]

Im a swimmer but I can't swim fast. Whenever I try to swim fast, I always end up getting REALLY tired... Why do I get so tired.... Im a ranger star in swimming! :)

[@xtherarestoftacos8659]

ohh thanks...

[@lukas_mena]

IzzyWazHere o.o And also maybe becouse your techinque is not good...and your generating too much water resistance you know, draft...lol

[@idkwhattoputfornyuser8307]

I'm 8 and I have this school called camp krock and i get to do swimming and fun stuff

[@mariominecraftdude9075]

I found #2 the hardest

[@myj0urney]

I am the opposite, I forget to kick. I have done it for so long and competed like that

[@tictacmax1]

I sent you a video. I think it will help you swim better too. Don't knock it till you try it.

[@charteredchatron2963]

3:01 is Vajrasana ...a type of yoga

[@olivialiu8045]

I am a competitive swimmer and I am only 9 yrs do you think I have time to go to the gym?ofcourse not

[@markadams7328]

how LONG can you take to explain simple stretches?!