Aqua Plyometrics Exercises

Plyometrics is a form of exercise that involves jumping and hopping. Doing plyometrics in water makes it more difficult because you're jumping against the resistance of the water and gravity. It also makes the landings softer and less hard on your joints.

  1. Jump Forward

    • A basic plyometric exercise is a forward jump and back. Start with your hands on your hips and your feet hip-width apart in the pool. Jump forward and land gently on both feet, bending your knees as you hit the pool floor. This teaches your body how to land softly outside of the pool when more stress is placed on it. Jump back to your starting position. Do 10 jumps forward and backward.

    Forward Hop

    • The forward hop is an exercise that works in the sagittal plane. Place your hands on your hips. Squeeze your abs and glutes. Hop forward onto your right leg and bring your left knee up. Balance on your right foot and hold for two seconds. Hop backward onto your left foot in the same place you started and lift your right leg. Balance and hold for two seconds. Repeat 10 times, then hop forward onto your left foot and backward onto your right 10 more times.

    Sideways Hop

    • The sideways hop is similar to the forward hop but is a lateral movement that works different muscles on the coronal (frontal) plane. Stand with your feet together and place your hands on your hips. Hop to the right onto your right foot. Lift your left knee. Balance for two seconds. Hop to the left and raise your right leg. Go back and forth 10 times.