August/September 2022 - 25
Therapy
naturally slows down motion.
Here is an example of a water workout that
incorporates strength, plyometrics, and cardio:
* Warm-Up - Almost anything that raises heart rate
and gets the blood circulating is an acceptable warmup.
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 chest-deep
water - forward, backward, and side-to-side. 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
Some coaches and athletic trainers say they feel
limited with pool workouts. But I have
found that if you can do an exercise
on land, with a little imagination,
you can usually adapt it for the
pool. For example, to do agility
ladder drills in the pool, you can
paint a ladder on the pool bottom.
For plyometrics, you can place
weighted cones or hurdles on the
pool's bottom and perform jumps over
them. To add more resistance, athletes can
wear cuff weights on their ankles.
To warm up before strength,
agility, or plyometric work, swim a
few slow and easy laps. In chestdeep
water, walk 10 yards forward
and then backward. Concentrate
on staying on your heels while
HydroWorx now has options
designed for existing facilities
and treatment areas.
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August/September 2022
Table of Contents for the Digital Edition of August/September 2022
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https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2024-purchasing-guide
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-march-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/2023-video-playbook
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/tc-april-may
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/training-conditioning-video-playbook-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/march-april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2019
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