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Water Fitness Lesson Plans and Choreography
200 Pages
Water Fitness Lesson Plans and Choreography helps new instructors learn the basics of class organization and keeps veteran instructors out of the proverbial teaching rut. This reference contains 72 lesson plans for shallow and deep water—each including a warm-up and cool-down, variations, choreography, and modifications. A total of 576 exercises are described and accompanied by 253 photos that depict the key features and the corresponding choreography.
The lesson plans are organized into two sections: shallow and deep water. Each lesson plan for shallow water has a corresponding lesson plan for deep water. All that instructors have to remember are the specific exercise modifications to take the routine from one end of the pool to the other. This allows instructors to learn, remember, and feel comfortable offering a variety of class formats.
This book describes how to establish and meet class objectives through the three phases of any successful water fitness class: the warm-up, the conditioning phase (for cardiorespiratory fitness or muscular strength and endurance), and the cool-down. It includes other fundamental information as well:
•Four easy-to-use choreography styles to keep classes engaging
•Troubleshooting tips for creating a flowing and successful class
•Key differences between shallow-water and deep-water exercise to aid in selecting the best format to meet objectives
•Common names and anatomical terms for each exercise to help new instructors learn which exercises work what muscles
•Information on modifying the class to attract and cater to various populations
•Tips for cueing, choosing music, and preparing for each class
Over two million people participate in water fitness, so good water fitness instructors are in high demand. Water FitnessLesson Plans and Choreography will help new and veteran instructors create well-organized classes so that participants meet their objectives, come back for more, and have fun!
Part I. Shallow-Water Exercise
Chapter 1. Introduction to Shallow-Water Exercise
Chapter 2. Shallow-Water Exercises and Cueing Tips
Chapter 3. Shallow-Water Lesson Plans
Part II. Deep-Water Exercise
Chapter 4. Introduction to Deep-Water Exercise
Chapter 5. Deep-Water Exercises and Cueing Tips
Chapter 6. Deep-Water Lesson Plans
Christine Alexander is a water fitness instructor for the City of Plano Parks and Recreation Department at Oak Point Recreation Center. She teaches additional classes for the City of Addison, the City of McKinney, and the YMCA. She is a nationally certified water fitness instructor and an instructor-trainer through the United States Water Fitness Association. She is also a certified water fitness instructor through the YMCA of the USA and an Arthritis Foundation Aquatic Program instructor. She has served as a board member for the Metroplex Association of Aquatic Professionals, including a three-year term as president of that organization. As an advocate for water fitness, Alexander regularly presents master workouts and has conducted her own introductory course for water fitness instructors. She also enjoys mentoring beginning water fitness instructors.
Alexander lives in Plano, Texas, with her husband, Jim. In her free time, she enjoys weight training, cooking healthy meals, and organic gardening.
Walk in Water
See descriptive images, discover what muscles are used, and learn cueing tips for various types of aquatic walking moves.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Sample Shallow-Water Lesson Plan
View a sample lesson which includes a warm-up and cool-down, variations, choreography, and modifications.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Walk in Water
See descriptive images, discover what muscles are used, and learn cueing tips for various types of aquatic walking moves.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Sample Shallow-Water Lesson Plan
View a sample lesson which includes a warm-up and cool-down, variations, choreography, and modifications.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Walk in Water
See descriptive images, discover what muscles are used, and learn cueing tips for various types of aquatic walking moves.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Sample Shallow-Water Lesson Plan
View a sample lesson which includes a warm-up and cool-down, variations, choreography, and modifications.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Walk in Water
See descriptive images, discover what muscles are used, and learn cueing tips for various types of aquatic walking moves.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Sample Shallow-Water Lesson Plan
View a sample lesson which includes a warm-up and cool-down, variations, choreography, and modifications.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Walk in Water
See descriptive images, discover what muscles are used, and learn cueing tips for various types of aquatic walking moves.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Sample Shallow-Water Lesson Plan
View a sample lesson which includes a warm-up and cool-down, variations, choreography, and modifications.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Walk in Water
See descriptive images, discover what muscles are used, and learn cueing tips for various types of aquatic walking moves.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Sample Shallow-Water Lesson Plan
View a sample lesson which includes a warm-up and cool-down, variations, choreography, and modifications.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Walk in Water
See descriptive images, discover what muscles are used, and learn cueing tips for various types of aquatic walking moves.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Sample Shallow-Water Lesson Plan
View a sample lesson which includes a warm-up and cool-down, variations, choreography, and modifications.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Walk in Water
See descriptive images, discover what muscles are used, and learn cueing tips for various types of aquatic walking moves.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
Sample Shallow-Water Lesson Plan
View a sample lesson which includes a warm-up and cool-down, variations, choreography, and modifications.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
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