Aquatic Cross Over

As cross-training in the pool gains visibility and popularity, more and more athletes are discovering that aqua moves are no longer just for bluehairs and injury rehab. Whether your goal is to decrease impact on joints like knees, hips and ankles, rejuvenate muscles bored from a repetitive routine, or enhance your swim workout, you can benefit from training in the water.

"The greatest advantage with the water is that you can mimic land moves but with increased resistance throughout the entire motion, plus there's low joint stress," says Jamie Nakae, P.T., A.T.C., physical therapist and competitive triathlete in Torrance, California. "Cross-training in the water generates a break in an athlete's routine, which allows them to be more fresh. And they get the same cardio benefits as on land."

In the water, momentum is eliminated and the muscles don't oppose gravity. They work against the body's buoyancy instead. Unlike on land, opposing muscles are worked with every water move.

"The benefits are the same for anyone who gets in the water," says Julie See, President of the Aquatic Exercise Association in Nokomis, Florida, and former competitive body builder. "There's reduced gravitational forces on joints, and more resistance because of the viscosity of the water. Anyone can benefit from that."

Cross-training movements in the water can be as simple as running, or as complex as plyometric-like power drills: jumps and bursts of speed and power.

"The water enables you to jump and land safely," See says. "Athletes are starting to see the cross over benefits to jumping in water."

The following training moves can be performed separately, or ideally combined for interval training. (See inset.) Alternate cardio moves with power moves, and weave in arms and abs. Push for maximal effort on power moves, jumping high and fast, and drop back to more moderate cardio in between. Shoot for 10-15 reps on the power moves, or until muscle fatigue.

Many pools have lanes reserved for slow swimmers and walkers that can be ideal for performing these exercises when the pool is full. The water depth should be between waist and chest level - optimally waist level for cardio and chest level for power moves in order to minimize impact and maximize resistance.

The bottom of many pools are slippery, especially the painted lane lines, so foot protection is key. Avia and Ryka make special water running shoes, but cheap aqua socks or even old tennis shoes should give you sufficient traction.

FORWARD/BACK CARDIO MOVES
RUNNING:
Run forward for a pool length, then the full length backwards. Pay attention to form - don't lean too far forward or back, and be careful to land fully on your heels so as not to overstress your calves.

"Most endurance athletes are quad dominant and hamstring/glut weak," Nakae says.

"Running backwards is a good opportunity to work your gluts and hamstrings."

X-COUNTRY SKI:
Simulate the motion of being on skis: reach out with opposing arms and legs simultaneously. Squeeze your gluts as you kick back, again being careful to land on the forward heel. Ski the length of the pool, then ski in reverse. (It's harder than it sounds!) Extending the range of motion increases the difficulty.

WALL RUNNING:
Face the wall of the pool, placing your hands on the edge for balance and support. Alternate running your feet up the wall like the human fly walking up the side of the Empire State Building. Run vertically as fast as you can for two minutes. Deeper water is optimal.

LATERAL CARDIO MOVES
Lateral movement develops balance and joint stability, moving muscles differently from the typical forward and back motions of running, cycling, or swimming.
"For daily function, we need mobility in all directions," says See. "It makes us well-rounded and counters repetitive stress."

GRAPEVINE:
Moving sideways to your right, cross the left leg in front of the right, bring the right leg out, then cross the left leg behind the right. Continue to alternate the left leg in front and behind the right for a lane length. Return moving toward your left, crossing right leg in front, then behind.

LEAPS:
Make like the FTD Florist and leap sideways, reaching out with the right leg, and dragging the left leg through the water to meet it. Return leading with the opposite leg.

POWER MOVES
Their purpose is to increase anaerobic training capacity, muscle response and speed, and they require strength to perform. Proper alignment is crucial, as the movement of the water when jumping can throw you off balance. The water works against the jump to create drag and added resistance you don't get on land. These are great drills for volleyball or basketball where bursts of speed are key, but they can improve performance in other sports. Abdominals are also engaged with these moves.

FROG TUCKS:
Crouched in waist to chest deep water, start with feet apart and knees bent. Jump straight up, pulling your knees toward your shoulders. Press down with your palms against the water between your knees as your legs come up. Keep your torso stable and upright so you land evenly on your feet and heels.

SLALOM TUCKS:
Start with feet together on your right and jump up, tucking knees into chest, then landing your feet to the left side. As you jump and tuck, continue to alternate landing your feet from side to side like Alberto Tomba going through the slalom gates, or Johnny Moseley over the moguls. Jumping too high may cause you to lose your balance.

BASKETBALL DUNKS:
With your feet together, hop like you're on a pogo stick. Bring your arms up over your head and jump high, going for the dunk.

ARMS
TRICEP PUSH UP/LOWER:
Stand at the edge of the pool, pressed in fairly close, toes to wall. Place your palms on the edge of the pool, elbows in close to your ribs. Push your body up out of the water, and slowly lower yourself back down. Try not to push off with your legs. The buoyancy of the water will aid you as you push up and lower. Decrease the speed for more challenge. Deeper water is optimal.

ABDOMINALS
WALL CRUNCHES:
Stand in the deeper water facing the wall of the pool, hands on the edge for stability. Start with legs together and pull both feet up onto the wall, soles flat, then landing with feet together on the bottom of the pool. Use your abs; don't push off with your legs. If the pool is deep enough, avoid touching bottom. Try for 24.
SCULLING:
Grab a kickboard and sit on it. (Yup, sit on it.) Balance yourself like you're sitting in a chair, knees together and bent, and torso straight and tall. Scull with your hands (wave them back and forth in small motions like treading water) and work yourself in this seated position down the length of the pool and back. Your abs are contracted and tight, keeping you stable. For a more advanced version, try and do this same movement without the kickboard.

Increasingly young, fit athletes are taking to the water, cross-training, kick-boxing, and working with trainers and coaches. As See says, "Water benefits everybody. Less gravity plus more resistance makes a great combination for anyone exercising in the water."

SAMPLE INTERVAL COMBINATIONS
Run forward and back 2-4 pool lengths
12 Frog Tuck Jumps
Grapevine 2-4 pool lengths
12 basketball dunks
X-Country Ski forward and back 2-4 pool lengths
12 Slalom Tucks
Lateral Leaps 2-4 pool lengths
Triceps Push-Up/Lower
Wall Run 2 minutes
24 Wall Crunches or 2-4 pool lengths sculling with kickboard

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