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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