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AQUATIC AEROBIC POWER SETS

Deliver high-intensity aerobic and power-focused intervals in water for athletic youth with disabilities who tolerate vigorous exercise.

Focus Full Body
Environment Hydrotherapy or community leisure pool with shallow to chest-deep water
Pool Depth Partially Anchored
Supervision Required
Equipment Yes

How to Perform

  1. Stand in chest-deep water wearing webbed gloves, with feet hip-width apart and arms bent at about ninety degrees.
  2. Perform 30–45 seconds of maximal-effort running or high-knee marching in place, driving arms powerfully through the water.
  3. Immediately transition to 30–60 seconds of slow walking or gentle marching for active recovery.
  4. Repeat several high-intensity and recovery cycles, maintaining strong technique and posture across all efforts.
  5. Conclude with 2–3 minutes of easy walking and arm swings to cool down and normalize breathing.

Key Execution Cues

Remember: Push hard but stay in control, use powerful arm pulls with the gloves, and focus on quick, strong leg drive against the water.

Safety & Precautions

Important: Contraindicated for uncontrolled cardiac, respiratory, or seizure disorders; use only with medical clearance for vigorous training.

Additional Safety Notes: Monitor perceived exertion and symptoms closely, stop immediately if dizziness, chest discomfort, or unusual shortness of breath occurs, and ensure easy access to pool exits.

Exercise Modifications

Make it Harder (Progressions)

Increase the number of work intervals, lengthen each high-intensity bout, or slightly shorten recovery periods while maintaining safe form.

Make it Easier (Regressions)

Reduce speed during work intervals, remove gloves, or increase recovery time between efforts.

Audience

Child

Therapeutic Notes

Pediatric aquatic cardiovascular conditioning and endurance training

Clinical Conditions

  • Cerebral Palsy
  • Autism Spectrum Disorder
  • ADHD

Modality

  • Individual
  • Group

Benefits

Increased aerobic and anaerobic capacity, Improved speed and power, Enhanced sport readiness, Continued joint protection relative to land running

Muscles Worked

  • quadriceps
  • hamstrings
  • glutes
  • calves
  • core
  • shoulders
  • arms
  • hips

Equipment Needed

  • Webbed Gloves

When to Use

  • Main set

Exercise Tags

high-intensity interval training sport prep youth athletes advanced Full Body

Attribution

Source TypePDF
Original AuthorAnna Ogonowska-Slodownik et al.
ContributorAI Extraction Agent
PublicationAquatic Therapy in Children and Adolescents with Disabilities: A Scoping Review
LicenseCC BY 4.0
Credit RequiredYes
Date Created2025-11-30
Last Modified2025-11-30
Original URLhttps://doi.org/10.3390/children11111404

External Source

TypePDF
URLhttps://doi.org/10.3390/children11111404
Additional InfoLevel 5 implementation reflecting high-intensity aquatic exercise similar to plyometric and best-effort protocols mentioned in pediatric aquatic studies.