How to Use Pool Exercises to Help With Speed

Pool workouts aren't just for the elderly.

There are many ways to increase your speed on the court, in the field or around the track. However, weight training, sprints and other gym exercises can cause undue wear and tear on your muscles and joints. Performing plyometrics and other types of exercises in the pool can help you increase your speed and build strength in your muscles without putting stress on your joints. In addition, the water provides extra resistance as you perform your workout, leading to leaner, toned muscles that can power your speed.

Instructions

Plyometrics in the Pool

1. Perform plyometric exercises at a depth where you can easily touch. Stand with your feet shoulder-width apart and bend your arms at 90 degrees, tucking your elbows into your sides. Bend at the knees, squatting down with your thighs parallel to the ground. Jump as high as you are able, pushing off with your feet and bursting out of the water. Rapidly repeat the jump until fatigue sets in.

2. Stand in the water with your feet shoulder-width apart and your arms in the air. Jump, lifting your feet off the ground and tucking your knees up into the chest. Bring your arms down as you jump, tucking your elbows in with your knees. Rapidly repeat the jump until you are fatigued.

3. Balance on one leg, placing your body weight on your right leg, while bending your left knee toward your chest. Keep your arms out to the sides to help you balance. Jump on your one leg as high as you can for as many times as you can before feeling fatigued. Alternate legs and repeat.

Kickboard Workout

1. Place a kickboard in the water in front of you. Float on your belly while grasping the kickboard with both hands.

2. Take laps by flutter kicking your legs rapidly. Your legs should stay straight and close together. Your movement should originate from your hips. Propel yourself along using only your legs.

3. Perform the dolphin kick while still holding onto the kickboard. Bend your knees and with both feet simultaneously kick downward. Visualize yourself as a mermaid to help you remember to keep your legs together as you kick, propelling yourself along for several laps.

Water Jog

1. Stand in the shallow end of pool with the water at least coming up to your waist. Begin jogging in place just as if you were running on dry land.

2. Exaggerate your movements as you jog. Extend the reach of your arms and legs for a further challenge. Time yourself and work to increase the intervals you are able to jog in the water.

3. Perform interval training in the water by alternating the speed of your aqua jog. Begin by walking in the water for one minute, then sprint as hard as you can for another minute. Slow your pace and jog to recover for another minute. Repeating this cycle 10 times will give you a full 30-minute workout.

References

• Ohio State University: Research News: Pool-Bound Plyometrics Help You Get Stronger with Less Pain
• Sports Fitness Advisor: Lower Body Plyometric Exercises
• Los Angeles Times: Pool as the New Gym