Making waves, The power of pool training for athletic performance

Pool training is an excellent way for athletes to enhance overall fitness and improve sports performance while reducing the risk of injury. The buoyancy of the water lessens the impact on joints and muscles, making it ideal for recovery sessions or for athletes dealing with injuries. Additionally, the water’s resistance challenges the body, helping to build strength, endurance, and cardiovascular fitness without placing undue stress on the body. Pool exercises can target a wide range of muscle groups, improve flexibility, and enhance coordination, all of which are beneficial for performance in various sports. This type of cross-training provides athletes with a low-impact, full-body workout that improves stamina, speed, and agility in a safe, effective way. stamina, speed, and agility in a safe, effective way.

Program Type – Pool Conditioning Plus Jumps

Program Length- 4 weeks

Daily Overview:

Warm-up-

This warm-up prepares the body for training by teaching/drilling proper movement patterns and addressing the mobility issues that may hinder running/ jumping performance and increase risk of injury.

EXERCISE SETS x REPS RATIONALE

Kicks – 150 meters with board

Pulls – 150 meters with buoy between knees

Tuck jumps – 3 x 20 sec in hip deep water

Single-Leg Hop (left) Single-Leg Hop (right) 2 x 10m each leg -Teach force absorption -Improve elastic strength of foot/ankle

Stationary Arm Swings- Double/Single 3 x 20sec double then 20 sec single equals one set (keep shoulders in water)

Deep water sprints- 3 x 30 sec in neck deep water, do not touch the bottom!!

Cool-down

This cool-down stimulates recovery and addresses muscular soreness/tightness that may occur from training. It will last about 5 minutes and consists of static stretching and mobility exercises.