AQUA PLYOMETRIC POWER SPRINTS
Provide very high-intensity, power-focused plyometric sprinting in water for athletic youth with disabilities ready for vigorous training.
How to Perform
- Stand in waist-deep water at one end of a clear lane with feet staggered and arms bent at the sides.
- Explosively push off the pool floor into a short series of bounding strides or power runs toward the other end of the lane.
- Focus on strong push-offs and quick recovery of the legs while the water resistance slows impact.
- On reaching the end, walk slowly back to the start for active recovery before the next sprint.
- Repeat several high-effort sprints with adequate recovery, adjusting the number of bouts to maintain safe quality of movement.
Key Execution Cues
Remember: Drive hard through the legs, keep steps quick and
powerful, and maintain a forward lean from the ankles rather than the waist.
Safety & Precautions
Important: Contraindicated for unstable cardiac, respiratory, or
seizure disorders; require professional oversight and clearance for maximal-effort
work.
Additional Safety Notes: Monitor perceived exertion closely, limit total volume initially, and stop immediately if any warning symptoms or marked technique loss appear.
Exercise Modifications
Make it Harder (Progressions)
Increase sprint distance slightly, add more bouts per session, or shorten the walking recovery time between sprints.
Make it Easier (Regressions)
Reduce sprint distance or intensity, mix in more walking between efforts, or replace bounding with fast marching intervals.