AQUA COUNTERMOVEMENT JUMPS
Develop basic vertical power and controlled landing in water for children and adolescents with mild-to-moderate mobility limitations.
How to Perform
- Stand in waist-to-chest deep water with feet shoulder-width apart and arms slightly in front of the body.
- Bend hips and knees into a small squat while keeping heels on the floor and trunk upright.
- Push strongly through the feet to perform a small vertical jump, allowing the water to slow the upward movement.
- Land with both feet flat, knees slightly bent, and core engaged to absorb impact quietly.
- Pause to regain balance, then repeat for the prescribed number of repetitions at a comfortable pace.
Key Execution Cues
Remember: Jump softly and quietly, keep knees lined up with toes,
and use the arms to help balance without flailing.
Safety & Precautions
Important: Use caution with painful knees, hips, or ankles; avoid
in acute lower limb injury or uncontrolled spasticity.
Additional Safety Notes: Ensure a non-slippery surface, maintain adequate space from other swimmers, and stop if pain or loss of control appears.
Exercise Modifications
Make it Harder (Progressions)
Increase jump height slightly, add a gentle arm upswing, or perform more repetitions per set.
Make it Easier (Regressions)
Reduce squat depth and jump height, or switch to rhythmic heel raises with mini-squats instead of full jumps.