Shopping Basket 0
Human Kinetics Publishers, Inc.

HUMAN KINETICS

News and Excerpts

News and Excerpts

Shallow-water cardio lesson plan

This is an excerpt from Water Fitness Progressions by Christine Alexander.

Figure 3.1 Ankle touch or inner-thigh lift.
Figure 3.1 Ankle touch or inner-thigh lift.


Movement in Two Planes

(Any Season)


Equipment

None


Teaching Tip

This lesson plan alternates sets of exercises in the sagittal plane with sets of exercises in the frontal plane. The exercises in the frontal plane begin with ankle touch or inner-thigh lift (see figure 3.1). Perform the exercise with the spine in neutral, bringing the ankle up toward the hand. If your participants tend to lean forward to reach the ankle, call the exercise an inner-thigh lift instead.


Warm-Up

  • Knee-high jog
  • Run tires
  • Rocking horse to R side
  • Kick side to side
  • Rocking horse to L side
  • Jumping jacks
  • Inner-thigh lift
  • Hopscotch
  • Straddle jog


A Set

  • R quad kick, travel sideways R
  • Knee-high jog with paddlewheel
  • L quad kick, travel sideways L
  • Knee-high jog with paddlewheel
  • Knee-high jog, travel backward
  • Kick forward, travel forward
  • Knee-high jog, travel backward
  • Kick forward, neutral position, travel forward
  • Jump backward
  • Knee-high jog, travel forward
  • Knee lift, straighten and power press-down, travel forward
  • Knee-high jog with breaststroke and knee-high jog, push forward, alternate
  • Knee-high jog, faster and knee-high jog, alternate


B Set

  • Inner-thigh lift
  • Jumping jacks
  • Frog jump, neutral position
  • Jacks tuck
  • Hopscotch


C Set

  • Cross-country ski, travel sideways R
  • Knee-high jog with hand waves
  • Cross-country ski, travel sideways L
  • Knee-high jog with hand waves
  • Knee-high jog travel backward
  • Cross-country ski, neutral position, travel forward
  • Knee-high jog, travel backward
  • Cross-country ski, suspended, travel forward
  • Cross-country ski, travel backward
  • Knee-high jog, travel forward
  • Lunge walk
  • Knee-high jog with standing row and knee-high jog with unison jog press, alternate
  • Knee-high jog, faster and knee-high jog, alternate


D Set

  • Inner-thigh lift
  • Jumping jacks
  • Frog jump, neutral position
  • Jacks tuck
  • Hopscotch


E Set

  • Rocking horse to R side, travel sideways R
  • Knee-high jog with finger flicks
  • Rocking horse to L side, travel sideways L
  • Knee-high jog with finger flicks
  • Knee-high jog, travel backward
  • Skip rope, travel forward
  • Knee-high jog, travel backward
  • Bicycle, suspended, travel forward
  • Jump backward
  • Knee-high jog, travel forward
  • Skateboard R
  • Skateboard L
  • Knee-high jog with double-arm press-down and knee-high jog with arm curl, alternate
  • Knee-high jog, faster and knee-high jog, alternate


F Set

  • Inner-thigh lift
  • Jumping jacks
  • Frog jump, neutral position
  • Jacks tuck
  • Hopscotch


Cool-Down

  • Walk forward with hands on hips
  • Step forward with R foot first
  • Step forward with L foot first
  • Walk on a tightrope
  • R leg kicks forward and back, no bounce
  • L leg kicks forward and back, no bounce
  • Fall forward, tuck, and stand
  • Side fall, tuck, and stand


Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, inner thigh, outer thigh


Learn more about Water Fitness Progressions.

Facebook Reddit LinkedIn Twitter

The above excerpt is from:

Water Fitness Progressions

Water Fitness Progressions

$42.00
View other formats
 

More excerpts from this book

 
Water Fitness Progressions

Related Excerpts

Subscribe to feed Subscribe to feed
Share Facebook Reddit LinkedIn Twitter

Tools


Print Save to favorites


Articles and Links


Deep-water 20-minute fun activities
Teaching Tip: Two minutes at each station; allow extra time to move to next station. If you have an odd number of class participants, you will need to participate so that no one is left out.
Maintain peak fitness season
At last, you have arrived at the season for peak fitness. The preseason and the transition season have prepared your participants for the highest level of fitness that they will achieve this year.


Featured Products


Water Fitness Progressions
Challenge and encourage the participants in your water fitness classes with ready-to-use lesson plans based on sound scientific principles and the concept of periodization.
$42.00
Water Fitness Progressions eBook
Challenge and encourage the participants in your water fitness classes with ready-to-use lesson plans based on sound scientific principles and the concept of periodization.
$32.00

Get the latest news, special offers, and updates on authors and products. SIGN UP NOW!

Human Kinetics Rewards

About Our Products

Book Excerpts

Catalogs

News and Articles

About Us

Career Opportunities

Events

Business to Business

Author Center

HK Today Newsletter

Services

Exam/Desk Copies

Language rights translation

Associate Program

Rights and Permissions

Accessibility

Partnerships

Partners

Programs

Certifying Organizations

Continuing Education Policies

Connect with Us

YouTube Tumblr Pinterest

Terms & Conditions

/

Privacy Policy

/

Safe Harbor