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Shallow-water cardio lesson plan

This is an excerpt from Water Fitness Progressions eBook by Christine Alexander & 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