Aquatic Step

Aquatic Step

Aquatic steps are not available at every facility, but if yours has them, then you have the opportunity to spice up your classes with some new exercises. Think “outside the box” and rather than just transferring the gym’s step aerobics class to the pool, use some water specific exercises instead. My thanks to Julie Twynham whose MAAP workshop in 2006 provided me with a lot of ideas for using aquatic steps.

                                                                                              Chris Step Water at Elbows

Aquatic steps have rubber on the edges of the bottom to help keep them from sliding around too much. Ideally the water should be deep enough so that when you stand on the step, the water comes up to your elbows, as in the picture to the right. Some aquatic exercises to try are:

 

Chris Step Rocking Horse 1   Chris Step Rocking Horse 2

Rocking horse with the front foot landing on the step and the back foot landing on the floor.

Chris Step Skateboard 1   Chris Step Skateboard 2

Stand on the step with one foot and skateboard with the other. Bend your standing knee to get a deeper sweep with the pedaling foot.

Chris Step Kick & Lunge 1   Chris Step Kick & Lunge 2

Stand on the step with one foot; kick and lunge to the floor with the other.

Chris Step CC Ski 2   Chris Step CC Ski 1

Cross-country-ski with the front foot landing on the step and the back foot landing on the floor.

Chris Step Squat 2   Chris Step Squat

Try some squats, with both feet on the step, or with one foot on the step and one foot on the floor. When you squat on a step, less of your body weight is supported by the water’s buoyancy.

Chris Step Log Jump 3   Chris Step Log Jump 2   Chris Step Log Jump 1

Log jump to one side of the step, tuck above the step, and log jump to the other side.

Chris Step CC Ski Suspended 2   Chris Step CC Ski Suspended 1

Cross-country ski, suspended, above the step.

Chris Step Tuck Pike Land Down 1   Chris Step Tuck Pike Land Down 2   Chris Step Tuck Pike Land Down 3   Chris Step Tuck Pike Land Down 4

Hop up on the step, pike, tuck and land on the step, then hop down to the floor.

Chris Step Fall Sideways   Chris Step Fall Sideways Tuck   Chris Step CC Ski Side-lying

Fall sideways off the step, tuck, extend the legs to the side, and cross-country ski side-lying back to the step.

Chris Step Chest Stretch 3   Chris Step Hamstring Stretch

You can even use the aquatic step for stretching. For example, walk around the step dragging your arm behind you for a chest stretch. Put one heel on the step to stretch your hamstrings.

You can create an entire class with the aquatic steps or use a few of these exercises in a circuit class. You might also want to use them for some games at the end of class. Set some aquatic steps up around the shallow end of the pool and play follow the leader around them and over them, pausing on top for some squats or Yoga tree poses or anything else you can think of. For more ideas on incorporating aquatic steps in a lesson plan, see my book Water Fitness Progressions. The book can be ordered from Human Kinetics (the publisher) or from Amazon.com. Just click on whichever source you wish to order from and the link will take you there.

Chris Book Cover    IMG_4509

See you in the pool!

Chris Alexander

 

 

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