Cross-country ski with rebound! Tuck jump! Plyometric jumping jacks! Leaps! We love jumping in the water! Jumping uses the Law of Acceleration to increase intensity. The harder you push off the bottom of the pool, the higher you will be able to jump. And we know that the viscosity of the water cushions our landing, which makes jumping in the pool safer than jumping on land.
Nevertheless, jumping is not for everyone. And some of these folks might be in your class. Just because accelerating off the bottom of the pool is contraindicated for some participants or targeted populations, the Law of Acceleration is not off the table as a way to increase intensity. Acceleration is also used when pushing harder against the water’s resistance with the arms and legs. Applying more force requires more effort and energy expenditure (calories).
One way to describe this type of acceleration to your class is to ask them to add power to their moves. It is important that the muscles of the core remain braced and stable during power moves. Many of us have classes with participants of varying ability levels and it is always a good idea to offer options for those who are unable or unwilling to jump. Below is a list of rebounding moves with corresponding power moves that will allow everyone in your class to use the Law of Acceleration to increase intensity in a manner appropriate for their needs.
REBOUNDING MOVE
Leap Forward
POWER MOVE
Power Leg Travel. Lift the knee, straighten the leg and power press the leg down toward the bottom of the pool, travel forward.
REBOUNDING MOVE
Inner Thigh Lift with Rebound
POWER MOVE
Inner Thigh Lift – Grounded. Perform several reps on one side. Arms start on opposite side and both press down toward the leg. Add power on both phases of the move.
REBOUNDING MOVE
Hopscotch with Rebound
POWER MOVE
In-line Skate. Start with feet apart and lunge to the back, stepping directly behind the standing foot. Punch diagonally forward with the opposite arm, crossing the midline of the body.
REBOUNDING MOVE
High Kick
POWER MOVE
Kick & Lunge - Grounded. Arms scoop forward and back.
REBOUNDING MOVE
Kick Side-to-Side
POWER MOVE
Kick Side-to-Side – Grounded. Add power to the adduction phase of the kick, arms sweep side to side.
REBOUNDING MOVE
Skate Kick
POWER MOVE
Knee Lift & Lunge – Grounded. Arms sweep side to side.
REBOUNDING MOVE
Cross-Country Ski
POWER MOVE
Level II Cross-Country Ski. With full ROM (hyperextension) of the arms and legs.
REBOUNDING MOVE
Tuck Ski
POWER MOVE
Level II Tuck Ski. With full ROM (hyperextension) of the arms and legs.
REBOUNDING MOVE
Jumping Jacks
POWER MOVE
Level II Jumping Jacks. Arms sweep out and in, add power to both the abduction / adduction phases.
REBOUNDING MOVE
Jacks Cross
POWER MOVE
Grounded Leg Cross. Leg lift side, cross front, lift side and down; repeat on other side. Arms cross in front.
REBOUNDING MOVE
Jacks Tuck
POWER MOVE
Level II Jack Tuck. Add lat pull-down on the tuck. Power the abduction of the legs and the adduction of the arms.
REBOUNDING MOVE
Jump Tuck
POWER MOVE
Squat. Keep the heels on the floor. Add double-arm press-down during the downward phase of the squat.
REBOUNDING MOVE
Squat & Jump
POWER MOVE
Squat & Power Leg. Squat as above, but lift one knee as you return to standing. Extend the knee and then power press that leg down, transitioning into the next squat,
REBOUNDING MOVE
Jump Flutter
POWER MOVE
Pike & Tuck. Begin in Level II, tuck and press the heels forward into a pike, tuck and land on both feet.
REBOUNDING MOVE
Log Jump Forward & Back
POWER MOVE
Level II Log Jump Forward & Back. Contract the abdominals on the tuck, land on the heels in front and the toes in back.
REBOUNDING MOVE
Log Jump Side-to-Side
POWER MOVE
Level II Side Shoot. Tuck, extend both legs to one side, keeping the knees together, tuck and land. Repeat to the other side.
REBOUNDING MOVE
Frog Jump
POWER MOVE
Level II Frog Tuck. Add double-arm press-down. Emphasize the downward phase of both the legs and the arms.
NOTE: Level II – Flexing the hips and knees to lower the body to a position in which the shoulders are at the water’s surface. The feet will still contact the pool bottom but without the rebounding or jumping forces (AEA, 2010).
So keep in mind, another option to pushing harder against the pool bottom is pushing harder against the water itself. Both applications of the Law of Acceleration allow you to maintain training intensity.
RESOURCES
AI Staff. News Briefs. “Study: High-Intensity Aquatic Exercise Helps Osteoarthritis.” Aquatics International, September 2014
Aquatic Exercise Association. (2010). Aquatic Fitness Professional Manual, Sixth Edition. Champaign, IL: Human Kinetics, Inc.
Micheli, Lyle J. MD. (1996) Healthy Runner’s Handbook. Champaign, IL: Human Kinetics, Inc.
Poli de Figueiredo, Paulo, MS, edited by Huff, Kimberly MS. “Water Fitness, Wellness & Aging” AKWA Magazine August/September 2014.
WaterART Fitness International. (2005) “Shape Up and Water Train.” www.waterart.org.
YMCA. (2000). YMCA Water Fitness for Health. Champaign, IL: Human Kinetics, Inc
Christine Alexander is the author of Water Fitness Lesson Plans and Choreography. She is an AEA CEC provider and a member of the board of the Metroplex Association of Aquatic Professionals in Dallas, Texas. She teaches water fitness classes for the City of Plano Parks and Recreation Department. She holds certifications through AEA, USWFA, YMCA, and the Arthritis Foundation. Christine can be reached at chris.4321@verizon.net.
