AQUA MULTI-DIRECTION JUMP CIRCUIT
Develop advanced power and agility through multi-directional plyometric jumping in water for higher-functioning youth with disabilities.
How to Perform
- Stand in waist-to-chest deep water in an open area with feet shoulder-width apart.
- Perform a forward jump, land softly, then immediately perform a backward jump to return to the start.
- Next perform a jump to the right and back to center, then to the left and back, completing a four-direction sequence.
- Continue with several sequences at a brisk but controlled tempo, followed by short walking recovery intervals.
- Repeat the circuit as tolerated, maintaining good landings and upright posture throughout.
Key Execution Cues
Remember: Use quick but controlled efforts, land softly with knees
bent, and use the arms to help drive and stabilize each jump.
Safety & Precautions
Important: Avoid in acute lower limb injuries, uncontrolled pain,
or poor movement control; ensure medical clearance for higher-intensity training.
Additional Safety Notes: Maintain generous spacing, avoid very large jumps that risk loss of balance, and stop immediately if technique becomes unsafe.
Exercise Modifications
Make it Harder (Progressions)
Add diagonal jumps, increase the number of continuous sequences before rest, or slightly increase jump distance.
Make it Easier (Regressions)
Reduce the number of directions per sequence, shrink jump distances, or intersperse steps instead of jumps for some movements.