Non-Swimmers (dry hair)
Water-based exercises designed specifically for those who may be uncomfortable or unfamiliar with aquatic environments
Key Benefits
- Comfortable water introduction
- Confidence building
- Safe aquatic experience
- Gradual skill development
Filter Exercises
This category focuses on exercises specifically designed to help you achieve your Non-Swimmers (dry hair) goals. Each exercise has been carefully selected and categorized to ensure you can find activities that align with your specific objectives.
Available Exercises
AQUATIC RING COLLECT GAME
Level 1Purpose: Use simple, playful reaching tasks in shallow water to build confidence, engagement, and basic movement in children and adolescents with significant limitations.
Muscles: shoulders, arms, core, hips
Equipment: Kickboard
AQUATIC FOLLOW THE LEADER
Level 2Purpose: Use simple copying games in shallow water to develop basic locomotion, attention, and social interaction in children and adolescents.
Muscles: quadriceps, hamstrings, glutes, calves, core, shoulders, arms
Equipment: None
MULTI-DIRECTIONAL WATER WALK
Level 3Purpose: Challenge cardiovascular fitness and dynamic balance by combining forward, backward, and lateral walking patterns in shallow water.
Muscles: quadriceps, hamstrings, glutes, calves, hips, core
Equipment: None
INTERVAL WATER JOG
Level 4Purpose: Use shallow-water jogging intervals to build higher-level aerobic capacity and leg power with reduced impact compared to land running.
Muscles: quadriceps, hamstrings, glutes, hip flexors, calves, core
Equipment: None
ASSISTED HEEL–TOE RAISE
Level 1Purpose: Gently strengthen ankles and lower legs while improving basic stance control and weight shift in shallow water.
Muscles: calves, anterior tibialis, glutes, core
Equipment: None
DYNAMIC SPLIT-STANCE LUNGE
Level 4Purpose: Build lower-body strength and control with alternating lunges that challenge balance and coordination in shallow water.
Muscles: quadriceps, glutes, hamstrings, calves, core
Equipment: None
STANDING NEUTRAL SPINE WALK
Level 2Purpose: Reinforce neutral spine posture and gentle core engagement during slow walking in shallow water.
Muscles: core, abdominals, low back, hips
Equipment: None
OLDER ADULT BALANCE AND SOCIAL CIRCLE SEQUENCE
Level 2Purpose: Blend simple balance drills with social interaction in shallow water to support function, confidence, and connection in older adults.
Muscles: hips, legs, core
Equipment: None
SHALLOW WATER BASIC BALANCE WALKS
Level 2Purpose: Use controlled walking patterns in shallow water to train balance, posture, and lower-body coordination.
Muscles: hips, quadriceps, hamstrings, glutes, core
Equipment: None
COORDINATION CROSS-CRAWL WATER MARCH
Level 2Purpose: Develop whole-body coordination using an alternating arm–leg ‘cross-crawl’ marching pattern in shallow water.
Muscles: hips, legs, shoulders, core
Equipment: None
Exercise Guidelines
Follow proper exercise guidelines and consult with healthcare providers as needed.