Light movement like jump rope or jumping jacks increases blood flow, body temperature, and mental focus.

Controlled movements like wrist circles, ankle rolls, hip circles, and head rolls gently wake up critical joints and prep for impact and motion.

Arm swings, leg swings (lateral and medial), and upper body twists warm up large muscle groups while maintaining range of motion.

Forward fold pulses, ankle and wrist prep, and quad/butterfly stretches help mimic the shapes and positions used in diving.

Movements like dynamic butterfly or quad stretches can be lightly pulsed or held briefly, but not long enough to reduce explosiveness.

Light hollow holds or glute activation to enhance readiness.

Activities like arm-leg pairing (e.g., leg swings while balancing) build proprioception- helpful for diving precision.

Long-hold stretches (e.g., holding a hamstring stretch for 30+ seconds) can decrease power and delay neuromuscular readiness.

Swinging legs or arms carelessly reinforces poor movement habits and increases injury risk.

Warm-ups should prepare, not exhaust. Long circuits, heavy conditioning, or burnout drills belong elsewhere in the session (dependent on intensity of water workout).

Without direction, athletes may do ineffective or counterproductive movements. Warm-ups should be specific and guided, at least until athletes develop proper habits and technique.

Rushing through the routine or skipping visualization/modeling misses the chance to mentally dial in before diving.

Warm-ups should adapt based on the day’s focus. A twisting-heavy day may require different drills and activation emphasis than an entry or hurdle day.