Part Two

AQUATIC EXERCIS By Mark McKown CS.C:S.

Aquatic exercise is not a substitute for strength| training in the weight room, dry land speed and conditioning work. supplement to an existing conditioning program.

Aquatic exercise is definitely a conditioning asset today and the exercise wave of the future.

The Bolles School WITHOUT APPARATUS AQUATIC DRILLS When training in the pool, athletes should initially jog in the water for 5 to 10 minutes in order to properly increase the muscle temperature. After the warmup, it is advisable (but not mandatory) to place the athletes through a stretching routine in the shallow end of the pool. Flexibility exercises should be designed to stretch the muscles that will be primarily worked in the water. This can easily be done by adapting stretches that are done on land for the pool. Obviously, the stretches should be designed so that the athlete’s head stays out of the water. The buoyancy factor of the water is a natural aid for increased flexibility.

Once the athletes are properly warmed up, then they are ready to start a series of excellent drills. The drills are rating designed to improve speed, aerobic power, anaerobic power, and local muscle strength endurance, as well as Stationary High Knees (left) and Leg Lifts (right). aid in the rehabilitation of injuries. The drills include: Sustained jogging — Ideally, this is done in Ina rapid motion, the individual alternates lifting his legs shoulder deep water. This is an excellent way to warm up so that the heels of each leg hit the buttocks. This is done and to develop aerobic power. with the knee of the bent leg pointing down.

Once again, this exercise is done in 15, 20, 25 or 30 second sets. The hamstrings receive and excellent workout during the approximately shoulder deep water, with his arms on the “butt kicking” motion of this drill, while the quads are pool ledge, the athlete lifts one leg (keeping it locked and exercised on the return motion to the pool bottom. straight) at least waist high, while the opposite leg remains firmly planted on the pool bottom. When one set is finished, the same action is done with the other leg, Leg abduction — adduction — This is an excellent drill for lateral movement enhancement. With his back to then both legs together.

It is suggested that this exercise the side of the pool and legs straight out, so his body is be done with a maximum effort for 15, 20, 25 or 30 bent at the waist at a 90-degree angle, the athlete opens second sets. This is an excellent exercise for the hip (wide as possible) and uses his legs. This is done with full flexors and abdominals on the leg lift, and excellent for force, working the abducting and adducting muscles of the glutes on the return to bottom motion. the legs. Sets of 15, 20, 25 or 30 seconds should be done.

(3) Stationary high knees — Similar action to the leg (6) Stationary jumps — Standing in approximately chest deep water, the athlete squats so that his lower leg bends it at the knee, lifting his knee as high as possible - and upper leg form an approximate 90-degree angle. This alternating legs during each set. This exercise should run will almost certainly require the athlete’s face to be for the same time span as the stationary leg lifts. This submerged in the water. While squatting, the athlete has exercise is an excellent workout for the hip flexors on the his arms at his side, then by pushing off the pool bottom, lift and the glutes and the hamstrings on the return.

propels his body through the water into the air - using the same type of movements we would on land. At the (4) Stationary “butt kicks” — This is performed with the athlete facing and holding onto the side of the pool. outstretched above his head. This is an excellent AQUATIC EXERCISE Continued from Page 42 complimentary drill to vertical leap performed in 15, 20, 25 or 30 second sets.

(7) Power skips — This is a high knee action in which the athlete moves his legs as rapidly as possible, lifting his knee as high as possible (exaggerated skipping motion). As this takes place, the leg that is up has its foot beside the opposite knee and its toes pointing down. This drill serves as a hip flexor and glute strengthener. It also enhances leg drive and is an excellent sprinting technique teaching drill. Depending on the length of the shallow section of the pool (or width), the power skips should consist of trips 10 to 20 yards.

Marianne Kasel Jacksonville University Volleyball Demonstrating Abduction-Adduction Drill.

(8) Moving “butt kicks” — This exercise is performed the same as the stationary “butt kicks” but the athlete has good hand and arm action while leaning and moving forward in the water. As in the power skips, segments of 10 to 20 yards should be performed. (9) Lateral perpendicular to the pool side, the athlete plants his outside foot on the pool bottom and then uses his outside leg to thrust himself laterally across the pool, reaching out at the same time with his other leg. This is to be performed as rapidly as possible. Once the athlete reaches the end of his trip, he returns, using the other leg to thrust his body across the pool.

This is an excellent lateral movement drill and strengthens the muscles responsible for this type movement. As in the moving power skips and butt kicks, this drill should be done in trips of 10 to 20 yards.

(10) Forward jumps — Performed with a similar action to that of the stationary jumps, but in this drill, the athlete concentrates on travel up and out instead of just up.

Again, as rapid as possible movements are important.

This drill is also performed in 10 to 20 yard segments.

(11) Backward sprinting — In this drill the athlete uses his legs to drive himself backwards. This is accomplished by pushing off from the bottom of the pool with one foot ata time, with full force. After the leg is used to thrust the body backward, it is lifted with the knee bent so that the knee is above the waist. The athlete’s arms act as pistons, working in conjunction with the leg opposite of it (i.e., right arm, left leg). This is an excellent drill for sprinting and really taxes the glutes but also works the hip flexors. 10 yard to 20 yard segments should be performed.

AQUATIC EXERCISE “Excellent For Teaching Sprinting Technique.’

Stationary Jumps (Blocking Drills).

From BFS Magazine — Summer 1991. Part of the BFS Magazine Archive (1980–2014).