OXOLT / PERFORMANCE RESOURCES
An eight-minute RMAP movement routine built around the demands of Masters swimming. Understand what each exercise develops, how it relates to the pool, and how to adapt it to you.
Going straight from the changing room into the water is familiar to many Masters swimmers. A short land-based routine offers a repeatable transition from everyday activity into swimming.
Follow a logical sequence: raise your activity, explore useful movement, establish control, and finish with a short movement primer. Your aim is to feel ready for a progressive in-water warm-up, not exhausted before you start.
The movements are selected for specific physical qualities: activity and temperature, joint motion, shoulder and trunk control, and brief speed exposure. This is a practical coaching routine, not a validated standalone injury-prevention programme. If you have more time, use the optional additions below.
Approximately eight minutes: 7 minutes 20 seconds of exercise targets plus around 40 seconds for short transitions. Move at a comfortable pace, and take more time if needed. The goal is quality, not beating the clock.
80 sec · Gradually raise breathing rate and body temperature.
Begin at an easy pace; relax your shoulders and build the rhythm gradually.
Gradually increases cardiovascular activity and muscle temperature, establishing a foundation for the movement that follows.
ADAPT: March on the spot with alternating heel curls if jogging is uncomfortable.
VIDEO DEMONSTRATION COMING SOONMove rhythmically with controlled knee lift and natural arm swing. Increase speed only if comfortable.
Continues increasing whole-body activity while introducing coordinated hip flexion, trunk control and rhythm.
ADAPT: Use a controlled march rather than high-impact jogging.
VIDEO DEMONSTRATION COMING SOON160 sec · Explore shoulders, upper back, hips and ankles.
Rotate through the upper back within a controlled, comfortable range; avoid twisting forcefully through the lower back.
Introduces controlled thoracic rotation relevant to torso rotation during freestyle and backstroke. It is a movement rehearsal, not a guaranteed stroke improvement.
ADAPT: Use a smaller range or the seated thoracic rotation demonstrated in the OXOLT library.
VIDEO DEMONSTRATION COMING SOONReach upwards smoothly while allowing the shoulder blades to rotate; avoid forcing the arms overhead or arching the lower back.
Encourages coordinated shoulder-blade upward rotation and overhead arm movement relevant to recovery and reaching positions in the strokes.
ADAPT: Use a comfortable standing arm reach if a wall is unavailable.
VIDEO DEMONSTRATION COMING SOONStep into a comfortable split stance; keep balance and reach only as far overhead as you can control.
Combines hip extension, balance and trunk alignment with an overhead position, linking lower-body mobility and streamlined body control.
ADAPT: Keep hands at your sides or use support if overhead range or balance is limited.
VIDEO DEMONSTRATION COMING SOONMove the knee forward slowly over the foot while the heel stays comfortably grounded.
Explores ankle dorsiflexion important for positions and force application on land, including crouched starting and turn preparation. It does not directly train plantar-flexed kicking.
ADAPT: Hold a stable surface and work within a smaller range.
VIDEO DEMONSTRATION COMING SOON120 sec · Coordinate trunk, shoulders and hips.
Raise and lower the arms with control, keeping the neck relaxed and avoiding excessive spinal extension.
Introduces low-load posterior shoulder and scapular control to support the repeated upper-limb actions of swimming.
ADAPT: Requires a clean, dry floor. If unavailable, use standing shoulder-blade movements instead.
VIDEO DEMONSTRATION COMING SOONReach into a comfortable overhead position while keeping the ribs and pelvis controlled; do not force the shoulder range.
Rehearses coordinated overhead reach and trunk positioning relevant to maintaining a streamlined bodyline after starts and turns.
ADAPT: Reach to a lower angle if overhead positions are uncomfortable.
VIDEO DEMONSTRATION COMING SOONGently draw the shoulder blades together, then release fully; avoid pinching forcefully or hiking the shoulders.
Introduces awareness and control of scapular motion as part of shoulder preparation. Retraction is one movement direction, not the entire swimming pull.
ADAPT: New OXOLT demonstration to film; no band required.
VIDEO DEMONSTRATION COMING SOON80 sec · Build into slightly quicker, controlled actions.
Use a shallow, stable split stance and smooth rising phase; finish comfortably short of fatigue.
Rehearses single-leg-dominant hip and knee extension relevant to lower-body control and push-off mechanics, while recognising strength requires progressive training.
ADAPT: Reduce depth or hold a secure support.
VIDEO DEMONSTRATION COMING SOONBuild into two brief bursts of quicker feet on a secure, non-slip surface, resetting between efforts.
Adds a modest increase in movement speed and coordination before swimming, without trying to create fatigue.
ADAPT: Use brisk marching instead if the surface or your ability makes fast steps unsuitable. New video to film.
VIDEO DEMONSTRATION COMING SOONHave a few more minutes, or an individual area that needs extra preparation? Add one or two movements. These are options, not essential steps — the goal is appropriate readiness, not collecting exercises.
5 controlled repetitions per side. Offers a different upper-back rotation position for swimmers with room to use a mat or dry floor.
WHY: Explore controlled thoracic rotation.6–8 controlled repetitions. A floor-based option that combines hip extension and trunk alignment.
WHY: Practise maintaining body position as the hips extend.6–8 each side with light resistance, keeping the movement comfortable. Not required for the core eight minutes.
WHY: Add low-load shoulder control when suitable.Pre-pool is preparation for your pool warm-up, not a replacement for it. Build into the first lengths gradually, then follow your coach's session plan or competition-specific warm-up.
Use a shorter version with gentle activity, one upper-body mobility movement and one lower-body movement, then begin your progressive pool warm-up.
The core routine needs no band. Wall slides have a standing alternative. Superman (Arms) requires clean, dry floor space; swap it for standing scapular control if floor exercises are impractical. Never perform the routine on a wet or slippery deck.
Do not push through pain, dizziness or instability. If you are injured, returning after surgery or unsure what is appropriate, seek individual advice.
Explore our exercise library and discover how structured strength and conditioning can complement your swimming.
General educational material, not individual medical advice or rehabilitation. Move within a comfortable range, adjust to your current ability, and stop if symptoms occur. Follow poolside safety rules and your coach's directions. This is not a clinically validated injury-prevention or performance protocol.