Step 1:
Start in shallow water. The water level should be between the ribcage and the underarm.
Step 2:
Jog around the pool and do kicks, jumping jacks, strides and knee lifts to warm up the body for 6 to 8 minutes.
Step 3: Lightly stretch the quadriceps, calf muscles, hip flexors and hamstrings.
Step 4:
Perform the moves in step 2 at a higher intensity for 8 to 10 minutes. Make the movements long and exaggerated.
Step 5: Execute a tuck jump. Start in a standing position, then keep the knees and ankles together as you pull the knees into the chest. Return to a standing position. Move the arms in a circular motion at the side of the body; the arms lengthen as the knees lift, and bend at the elbow as the legs straighten.
Step 6: Perform a frog jump. Begin with the toes, knees and thighs slightly turned out. The arms are bent in a diamond shape, with the fists close to the chest. Push the arms down to the hips, while lifting the legs up and into a diamond shape. The knees point to each side at the top of the jump and mimic frog legs. Return to the starting position.
Step7:
Execute a scissors jump. Start in a standing position. As you jump, one leg moves straight forward and the other moves directly behind the body. Alternate front and back. The arms move in opposition to the legs.
Step 8:
Begin in a standing position for a heel lift. While keeping the knees and heels close together, jump and lift the heels toward the buttocks. The heels should not lift higher than knee height. The arms are extended away from the body at shoulder height, slightly rounded at the elbows. As you lift the legs, pull the arms down to the hips.
Step 9: Kick the legs and jog for two to three minutes.
Step 10: Stretch the quadriceps, hamstrings, hip flexors and calves deeply.
For more info, download Water Aerobics, a free ebook.
• Do the jumps slowly at first, paying close attention to proper form.
• Increase the speed of the jumps gradually once proper form is in place.
• Perform three sets of 20 to 25 jumps, jogging between each set to keep warm.
• Alternate between smaller, quicker jumps and bigger, slower ones.
• Increase the number of jumps in each set to add intensity.
• Except in the quickest jump sets, always land ball to heel, with the whole foot touching the floor.
• Exhale as the legs jump up and contract the abdominal muscles. Inhale as the legs return to the floor.
• Wear a pair of clean old running shoes, canvas sneakers, or water shoes.
• The jumps are harder in shallow water, easier in deep, because the body is more buoyant.
Warning: If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
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