Spring 2024 - 29

workouts-the key is figuring out what fits for
you and your training program.
You can conduct a water workout in a large
pool, a small pool, or any place that has enough
water to fit the number of athletes you are
training. I have even put football athletes in a lake
during some of our preseason camps in Maine.
If you don't have a pool at your school, you can
sometimes use pools at hotels or fitness clubs.
Water workouts can be done in varying depths
for specific purposes. Deep water is best for cardio
work, while chest-deep water is great for interval
and power workouts, as well as plyometrics.
Just like on land, correct body position is very
important when performing the exercises. Water
is great for emphasizing proper body position
because it naturally slows down motion.
HERE IS AN EXAMPLE OF A WATER
WORKOUT THAT INCORPORATES
STRENGTH, PLYOS, AND CARDIO:
Warm-up: Almost anything that raises
heart rate and gets the blood circulating is an
acceptable warm-up. For example, athletes can
swim two lengths of the pool using any stroke
or do calisthenics such as jumping jacks or high
knees in chest-deep water.
Strength: Lunges can be done in chestdeep
water-forward, backward, and side-toside.
High kicks can be done in all directions and
resistance can be added to the legs to increase
the intensity of the workout. Water dumbbells
can be incorporated for upper body exercises,
and paddles can be added for rotator cuff
routines and other types of shoulder exercises.
Plyometrics: Jumps can be incorporated
into the workouts by putting boxes or stools
in the water. For example, depth jumps can be
performed in the water by placing the plyo-boxes
in the pool at varying depths. Jump off the box,
land soft, and jump up out of the water as high as
you can. To prevent injury, athletes should wear
an old pair of sneakers or sturdy aqua shoes.
A pace clock should be visible or a heart rate
monitor should be used to assess how hard
the athlete is working. Measuring heart rate
determines if athletes are working hard enough
and if they have recovered enough to proceed to
the next exercise.
STRENGTH, AGILITY AND PLYOS
To warm up before strength, agility, or
plyometric work, swim a few slow and easy laps.
In chest-deep water, walk 10 yards forward
and then backward. Concentrate on staying on
your heels while taking baby steps. Make sure to
swing your arms as you walk.
HERE ARE SOME LOWER-BODY
EXERCISES I USE:
Hamstring curls: Stand on one leg and
perform a hamstring curl with the opposite leg.
Alternate while standing still. Add forward walking
followed by backward walking. For a plyometric
exercise, add a jump while performing the curls.
Forward kicks: Standing in a stationary
position, lift your thigh and kick your lower leg
out in front of you. Alternate doing it with each
leg followed by forward and backward walking.
Add a jump to turn it into a plyometric exercise.
For variety, alternate doing six forward kicks and
six backward hamstring curls.
tacticaltrainingandconditioning.com | 29
http://www.tacticaltrainingandconditioning.com
Spring 2024

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