August/September 2022 - 26

Therapy
taking baby steps. Make sure to swing your arms as you
walk. Here are some exercises I use:
* Skips - Skip forward for the length or width of the
pool then skip backward to your starting point. Repeat
10 times or perform continuously for 40 seconds. Rest
one minute and repeat.
* Heel Clicks - Jump and click your right heel to your
left. Repeat 10 times and switch to your left. You
can perform these while moving forward and then
backward.
* 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
starting position and repeat.
* Pistons - Stand in a split stance with dumbbells at
your side. Alternate pushing up and down like pistons
in an engine.
SPEED WORK
For speed work, I use two running styles to train my
athletes in the water. One is a traditional running style
and the second is a more difficult cross-country skiing
motion. We alternate the two forms to add intensity
and keep the workout interesting. Whenever we want
an all-out, 100-percent effort, we use the traditional
running motion, which is often more natural for the
athletes so they don't have to think about form as
much. Here is a more detailed description of the styles:
* Traditional Running Form - Using a running or
marching motion, the athlete coordinates arm and leg
movements as they would when running on a track.
The Head, shoulders, hips, and feet are vertically
aligned. In addition, the head should be up, chest out,
abdominal muscles tight (but don't hold your breath),
the and buttocks muscles squeezed together.
* Cross-Country Skiing Form - In these exercises, the
athlete coordinates arms and legs as they would to
cross-country ski. The body is vertically aligned and
the legs and arms are kept straight. The basic motion
is to scissor the legs forward and backward from the
hip leading with the toes while the arms pull through
the water. n
26 | Training & Conditioning August/September 2022

August/September 2022

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