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1. In shallow end of pool, players into groups between 4 and 6 with one volleyball. Players keep the ball out of the water using hands and head for 2-3 minutes. If ball hits water team member has to swim one width or climb out of the pool and back to team.
2. Teams at each side of the pool, teams take it in turns to jog a width of the pool passing the ball. Continue until each team has performed 2 widths.
3. Various static stretches on the side of pool - 5 minutes.
4. Wearing Aqua Jogging Belt and Runners, enter deep end for range of exercises:
- Hands on the side of the pool, front crawl leg kick x 20 seconds
- Sit on edge of pool side, straight legs in and out of the water - encourage trans ab control x 20 seconds
- As above with leg extensions x 20 seconds
- Trunk twists with hands on side
- Heels flicks with hands on side facing side (hamstring curl)
5. Aquajog for 3 minutes, encourage neutral posture
6. Further exercises:
- Arm pulls - hands on side, pull in and out. Use like a defensive drill i.e. players pull in and push out together (like a wave machine!) x 20 secs
- scissor legs - legs out to side and back in to meet x 20 secs
7. Aquajog variations:
- 1 minute aquajog with alternating between running style arms and punching out in fron
- 1 minute cross country ski action
- 1 minute cycle movement
8. Return to shallow end:
- 1 x width posture walk
- 1 x width walking backwards
- 1 x width carioca
9. Balance drills:
- Stand on one leg, with other knee out of water - core control and hold x 20 secs. Repeat with eyes closed. Change legs
- Hop around (4 x ¼ turns) clockwise and repeat anti-clockwise. Repeat with eyes closed
10. Variety of static stretches to finish
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