Pool workouts are a great way to get a good workout in while giving your body a break from high-impact activity. You're always on your feet during the season, jumping and lifting and running, so it's nice to let your joints rest while still improving your strength and conditioning. Plus, who wouldn't rather be outside in the pool than cooped up in a gym?
Here are four exercises to do in the pool:
Just basic swimming from one end of the pool to the other is a great cardio workout. And the good news is you don't have to be a fast swimmer to get the workout benefits. Just set a goal of swimming a certain number of laps without putting your feet down, and then try to beat it next time. You can also bring some teammates and make a fun relay out of it, with one of you swimming a lap then taking a breather while the other person swims, then jumping back into the rotation when it's your turn again.
2. Flutter kicks
Hang onto the side of the pool with your legs out behind you so you are lying on your stomach in the water. Start with ankle kicks, moving just your ankles up and down for 20 seconds. Then move to knee kicks, moving your legs up and down from the knees for 20 seconds. Lastly, do full leg kicks, going as hard as you can for 20 seconds. Repeat this three times, for a total of three minutes. Next time try to move it up to four sets.
3. Interval sprints
Get out where you can't touch and stay near the wall but don't touch it yet. Run as hard as you can in place for 20 seconds, then go to the wall and rest for 10 seconds. Repeat this six times, for a total of three minutes. Next time you can do more repetitions or alter the intervals so you run for 30 seconds and rest for 10 or run for 15 seconds and rest for five, etc.
In the shallow end of the pool, go from one wall to the other doing various exercises. You can do single leg jumps going as high as you can on each leg, single leg jumps going for distance instead of height, skips, high-knee runs, two-foot jumps, or any other exercise you like. You can do one exercise from one side to the other, then do another one back, and so on.
About the Author
Emily is a California transplant and longtime athlete who loves the beach, burritos, and fitness.