Spring 2024 - 30

Small jumps: Stand with legs apart and
knees slightly bent. Then perform four jumps,
turn 90 degrees to the right and do four more
jumps, then turn 90 degrees to the left and do
four jumps. Progress to 180-degree turns, then
360-degree turns.
Lunges to a front kick: Standing on your
right leg, lunge back on your left leg, then bring
your left leg forward and perform a kick. Repeat
four times and switch legs. Use your arms for
balance and push the water forward when lunging
back. Push the water backward when front kicking.
Skateboards: Imagine that you are standing
with your right leg on a skateboard and pushing
off with your left. Stand on the right leg, knee
slightly bent. The left leg should be forward. Push
with the left leg, pulling it through and behind
your right. Repeat 10 times and switch legs.
HERE ARE SOME OF MY FAVORITE
UPPER-BODY EXERCISES:
Sweep in/out: Stand with one leg in front
and one back like a split stance. With arms held
out to the side, hold hand paddles or water
dumbbells just below the surface, sweeping your
arms forward, then back to the starting position.
Breaststroke arms: Using a split stance hold
hand paddles or dumbbells just below the surface
of the water with arms relaxed. Extend arms
directly in front of your body then sweep them out
to the sides simulating a swimming breaststroke.
Recover to the starting position and repeat.
Curls: With elbows bent and arms at your
side, alternate pushing down with one arm and
pulling up with the other. Palms can be up or down.
Press/pulls: Standing in a split stance, begin
with arms at your side, palms up. Keeping your
arms straight, raise them in front of you to just
below the surface of the water. Then turn your
palms down and push the water down and back
behind you. You can do this with both arms at the
same time or alternate. n
30 | Tactical Training & Conditioning | Spring 2024
Spring 2024

Table of Contents for the Digital Edition of Spring 2024
