AQx Aquatics Fitness Exercise Samples
Deep Water Exercises:
- Deep Water Running
- For proper technique see AQx deep water running techniques on running training tips page
- Cross-Country Skiing
- In a vertical position, arms straight at sides, legs straight but not locked at knees. Moving only at the hip joint, swing straight legs forward and back as far as possible in a cross-country skiing motion. Arms should also swing in unison with the legs.
- Flutter Kicks
- In a vertical position, point toes and keep legs straight. Moving only at the hip joint, swing legs back and forth in small, quick, kicks.
- High-Knee Run
- Moving legs in a piston-like motion, run as in normal deep water running only with much smaller, quicker strides. Focus on high knee drive and smaller range of motion.
Shallow water drills: (All on balls of feet focusing first on proper technique and then speed of movement. Arms swing as in normal running motion unless otherwise noted):
- High Knee Walk
- Drive knee up until thighs are parallel to ground, create small elliptical movement with feet then “paw” water as feet return to ground.
- Goose Step Walk
- Drive knee up with feet pulled to butt until thighs are parallel to ground, extend at knee, then “snap” foot back into ground.
- Butt Kicks
- Keep thighs perpendicular to ground, pull heels to butt in rapid succession with hamstrings.
- Carioca (in each direction)
- Arms out at side and facing 90 degrees from direction of movement, drive knee across body in front then across body behind.
Sample Combined Deep and Shallow Water Workout – Intermediate to Advanced
- Warm-up for 10 minutes in the deep section of the pool using the “open” running gait pattern (work on form)
- Using the “open” running gait, complete 5 x 30· seconds at a comfortably hard pace, with 30 seconds recovery (focus is on Range of Motion, not just a speed increase)
- Between deep and shallow = active recovery· using the “open” running gait for 2 minutes
- Shallow water (3-4’ of water) drills/exercises/plyometrics for 10-15 minutes
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