Plyometrics are a great way to effectively increase strength, power and speed. Many athletes have been utilizing this technique to improve physical performance for years. But who says it’s just for athletes? Adding plyometric exercises to your current water routine will make a splash and get your heart rate going. This fun, fast paced interval workout can be used for people of many different physical conditions by modifying the intensity, speed, water depth and number of repetitions. This great workout has many benefits including increasing muscle performance, balance, posture, and flexibility (Twist 2009).
First let’s discuss why plyometrics are such a good choice. Plyometrics are powerful muscle contractions that enable the stretch reflexes in the muscles. This means that the muscle is stretched before it is contracted, which results in a more powerful force produced (Quinn 2008). Land plyometrics differ slightly from water plyometrics because in the water it is more difficult to attain the stretch/shortening cycle due to the buoyant aspect of water (Martel, 2005). Because buoyancy has an unloading affect on the body (or an upward vector), there is not a true stretch phase, which cause a decrease in force production unless performed in very shallow water.
There is some risk involved in doing land plyometrics if they are not performed correctly or if they are done on an improper landing surface. For these reasons, land plyometrics are used mostly by well-trained athletes. The water is an ideal place to perform these exercises and increase the opportunity for varying the population that participates. The water is much safer than land and will help reduce delayed onset muscle soreness since there is a reduction in the eccentric contraction (Martel, 2005). The water also adds resistance that will make the movements challenging, while buoyancy will help to unload the joints allowing for more vigorous exercises with little to no joint impact (Grevelding 2008). The water is an ideal place to do plyometrics because it is safe and fun!
There are many different plyometric exercises to choose from, but if you are a beginner you should start out simple and work your way to more difficult exercises. It’s very important to begin your workout with a proper warm-up. This should include walking, running, stretching, and sport specific movements to make sure the muscles are adequately prepared for exercise. Let’s look at an example program designed for beginners.
These are warm up exercises in which their purpose is to adequately stretch and prepare the muscles for exercise. They should be performed before the main workout.
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Exercise
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Description of exercise
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High Knees
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Stand upright and lift knees up until they are about parallel to the floor. This exercise looks like an over-exaggerated run. Do this from wall to wall 3 times at a slow, steady pace.
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Butt Kicks
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Stand upright and run forward bringing feet back toward butt. Do this from wall to wall 3 times at a slow, steady pace.
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Side Shuffles
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Stand sideways and step with the outside foot. Then bring the opposite foot back to meet the other one. Continue to the other side of the pool then come back starting with the opposite leg. Do this 2 times from wall to wall at a level I intensity (shoulders are out of the water) and then 2 times from wall to wall at level II (shoulders are submerged).
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Jumping Jacks
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These are performed identical to land jumping jacks. Arms and legs both go out to the side at the same time. Do 10 of these at level I and 10 at level II.
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The following exercises are the core exercises of the workout. The purpose of these exercises is to increase strength, power, and speed. For beginners these should be performed in water about chest depth.
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Exercise
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Description of exercise
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Set/Reps/Rest
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Modifications (more advanced options)
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Power Skips
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Forcefully skip through the water thrusting body upward. Bring opposite arm up out of the water and thrust it towards the ceiling.
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Start with 1 sets of about 10 reps (per leg).
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To make this more difficult move to more shallow water. You could also add more sets. You could also add a weighted vest.
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Jump Squats
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Start with legs about hip width apart and squat down into the water then jump upward as high as possible. Land with feet in the same position and bend knees slightly to soften the landing.
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Do 1 sets of 10 reps.
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To make this harder move to more shallow water or add more sets. You could also hold hands out of the water to put more emphasis on the legs.
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Exercise
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Description of Exercise
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Sets/Reps/Rest
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Modifications (more advanced options)
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Clap pushups
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Stand in front of the wall and lean forward so that hands are on the wall and you are in a push up position. Lower body into the wall then forcefully push off and clap hands in front of you. Land back with hands in starting position.
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Start with 1 set of 10 reps.
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To make this more difficult you could add more sets or do different types of pushups such as a one armed pushup
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Tuck Jumps
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Stand with legs about shoulder width apart then forcefully jump up and bring legs into chest. Land back in the starting position with knees slightly bent.
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Do 1 set of 10.
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To make this more difficult you can keep your arms overhead, out of the water. You could also add more sets. You could also add a weighted vest.
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Passing with medicine ball
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With a partner, take a weighted medicine ball and stand about 2 feet away from each other. Hold the ball close to your chest, then pass it to your partner and straighten arms out. The partner will catch it, and then pass it back to you in the same manner.
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Do 10 passes each (20 total).
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To make this harder you can add more sets or stand farther apart. You could also try to do different passes such a one armed pass, just use caution!
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Jump lunges (alternating legs)
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Stand in a lunge position (one leg out in front, one leg out behind). Lunge down into this position, and then forcefully jump up in the water. While off of the floor, switch legs are landing opposite to where they started.
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Do 10 reps on each leg (20 total)
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To make this harder you can move to more shallow water or add more sets. You could also add a weighted vest.
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It is important to perform a cool-down after any exercising program. For this simply walk from wall to wall in multiple planes of movement for 3-5 minutes. Static stretching is also recommended after this program.
This workout will take about 15-20 minutes total. The intensity can be increased as the workout is progressed. These exercises would fit as a component into any water aerobic class, or they could be done in pair with a resistance workout. These powerful exercises will create a new and exciting workout that is also quick, safe, and fun.
Works Cited
Grevelding, M. (2008, June 19). 10 Reasons Why You Should Exercises In Water.
Martel, G., M. Harmer., J. Logan, and C. Parker. 2005. Aquatic Plyometric Training Increases Vertical Jump in Female Volleyball Players. The American College of Sports Medicine. Volume 14, Issue 10, 1814-1819.
Twist, P. (2009 May). Smart Tips For Plyometric Training. IDEA FitTips, Volume 7, Number 5. Retrieved from http://www.ideafit.com
Mary Margaret George is an undergraduate student at West Virginia University currently studying Exercise Physiology with an emphasis in Aquatic Therapy. Mary Margaret has a primary interest in Strength and Conditioning and is planning on going to graduate school for Exercise Physiology and get her certification in Strength and Conditioning after she graduates.