COORDINATION CROSS-CRAWL WATER MARCH
Develop whole-body coordination using an alternating arm–leg ‘cross-crawl’ marching pattern in shallow water.
How to Perform
- Stand in midriff- to chest-deep water with feet hip-width apart and arms relaxed under the surface.
- Begin marching in place for 30 to 45 seconds, lifting knees comfortably while swinging arms naturally.
- Switch to a cross-crawl pattern, bringing the right hand or forearm toward the left knee as it lifts, then the left hand toward the right knee, for 30 to 45 seconds.
- Continue alternating between regular march and cross-crawl march for 4 to 6 cycles, resting briefly if timing or balance is lost.
- Finish with 30 to 60 seconds of easy in-place marching to cool down the pattern and maintain alignment.
Key Execution Cues
Remember: Move slowly enough to think about the pattern; say
‘opposite hand, opposite knee’ to keep rhythm organized.
Safety & Precautions
Important: Use simple patterns and clear cues for participants with
cognitive or neurologic challenges; avoid fast tempo initially.
Additional Safety Notes: Keep feet grounded at all times and avoid high knee lifts that might disrupt balance; stay away from sudden direction changes.
Exercise Modifications
Make it Harder (Progressions)
Add gentle forward or backward travel during the pattern or increase cycle count while keeping speed controlled.
Make it Easier (Regressions)
Keep marches low and perform only the arm swing without touching the knees until coordination improves.