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Pool Workouts: A fun way to get the job done.
Posted by aaron on Mittwoch, 4. Mai 2005 (CST)
Pool Workouts: A fun way to get the job done.
By Aaron Thigpen, Gamespeed
I know its winter and I’m talking pool workouts. Believe me just because I’m in California it doesn’t mean the weather doesn’t put a damper on my workout routines too. However, whether it’s snowing or raining outside you do need an alternative. Plus even in nicer weather they are a great choice.
Pool workouts can be a valuable part of your training program. It has only been within the last twenty years that athletes have realized the value of pool workouts. Track and field athletes rehabbing various injuries started this trend. I myself had a hamstring strain back in 1987 and after 2-3 weeks of pool workouts surprised myself with a seasonal best performance for 100m (10.31) and 200m (20.77) my first competition back.
However, don’t wait for an injury to put you out of action before you consider the pool. If possible it can be a regular part of your routine at certain phases of your training. Here are the benefits of pool work:
Minimal or no impact: because of the buoyancy of the water the hard jarring and torque that’s put on the tendons, ligaments and joints is not present when exercising in water. For instance, you can run in shallow water for minimal impact or in deep water using a flotation device for no impact.
Increased flexibility: some stretches are easier to perform in the pool, the buoyancy of the water can aid in lifting limbs and holding positions for greater stretching potential.
Eccentric and Concentric contractions: In the water you have to use force in both directions due to the water resistance so both eccentric and concentric contractions are magnified, this ensures that both parts or sides of a muscle get work. This promotes balance and strength development.
Active Recovery: Sometimes joints or muscles are too fatigued to take anymore work, for example tightness or soreness after a game or hard sprint workout. Some work in the pool the day after can help speed the recovery process by promoting blood flow, and stretching the muscles without torque or strain.
Reduces rehab time: pool work keeps you active minimizing downtown, allows you to maintain muscle memory, keep blood flowing, range of motion, reduce swelling and can keep you motivated.
Aerobic and Anaerobic Types of training:
Aerobic: These can be low or non-impact exercises primarily time based. Swimming laps treading water or running in place are a couple of types. Generally continuous exercises over twenty (20) minutes in duration.
Anaerobic: These are impact exercises such as jumping, bounding, sprinting, characterized as short bursts of activity at high intensities. These are usually done in the shallow end. They can go from a few seconds to a couple of minutes.
Putting together your training session:
Just because it’s in the pool and lots of fun do take your training seriously. Plan and structure it like any other workout. Use your imagination, try to mimic sport movements, and maintain form and technique.
The session should have warm-up, stretching, main activity, and warm-down components. I also add what I call a ?oning aspect at the end of training. Let me explain:
For non rehabbing athletes I like to do a toning component at the end once were out of the pool. I feel the pool workouts soften muscle tone and alter the timing and nuerological firing of your muscles (due to the water resistance contractions are slowed) and that to some extent is put into muscle memory. The problem is muscles can be out of sync when going from a water( slower water resisted contraction) to land (fast non-resisted contraction). This shock can lead to “mis-firing”, which can manifest it in the way of cramps or twinges and in some severe cases strains. Toning can smooth this transition and reduce this risk. So after a pool sprint workout toning can be simple strides on a grass field or riding a stationary bike. You’re just lightly reintroducing the muscles to their environment before the next days land activity.
Here’s a sample workout for speed work:
Warm-up (Shallow end):
- Leg Swings
- Leg Kicks
- Abduction/Adduction
- 1-2 Lap freestyle swim
Stretch (Shallow end)
- Hamstring stretch on ledge
- Quad stretch
- Calf Stretch
- Upper body stretch
Drill Activity (shallow end)
- Hi Knees
- Butt Kicks
- Ankle Flips
- Small Hops (single or double leg)
- Big Hops (single or double leg)
- Running Arm swings
- Low skips
- Hi Skips
Interval Activity (shallow or deep)
- Wall Cycling (Lean against ledge of pool and cycle legs in the water in a semi seated position) perform 4-6 reps of 30 seconds sprint effort 80-90% on 30 seconds off jog effort 40-50%.
- Running in place high knees 4-6 sets 15-30 seconds.
- Lap swimming 500 meters: mixture of strokes, freestyle, side, breast, back, paddle board
Abdominal/ Back (shallow or deep)
- Wall seated tucks 2-3 sets 25 reps
- Straight leg lifts 2 sets 15 reps
- On the back tucks (requires flotation device)
Warm down
- Tread water 3-4 reps easy effort as long as possible
- Free play, stretching and floating around for 5-10 minutes.
Toning
- 4 laps easy striding on grass barefoot or in tennis shoes
- 5-10 min stretching
Keep in mind the following tips to make the workout more comfortable consider:
- The level of swimming proficiency of the participants, this may dictate shallow versus deep-water training.
- Time of year or seasons, temperatures inside and outside the pool, workouts are not effective if athletes are too cold, use lightweight Lycra tops and tights to help keep the chill off.
- Appropriate equipment such as flotation devices can assist posture or provide resistance, eye wear can improve comfort, water shoes can prevent blisters or foot discomfort.
Some sport specific activities to do in the pool:
Baseball: Throwing action or swinging a bat in shoulder height water
Basketball: Passing, Chopping with a ball in waist or shoulder height water.
Football: Throwing, pitching, or kicking actions
Tennis: Racket swings