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Sports Training Gets Wet

Whether you are a weekend warrior or a high performance athlete water fitness and aquatic sports conditioning can help you to achiever a higher performance level.  


10 Great Reasons to Utilize Water Training with any Athlete

  • Decreases muscle soreness and may speed up recovery time
  • Increases core stability because the abdominals and back muscles are                   constantly  & dynamically engaged
  •  Improves static and dynamic balance
  • Water’s natural resistance provides natural muscular balance ( the weak muscles are naturally strengthened while the tight muscles are naturally stretched)
  • Utilizing a variety of equipment,  exercise inventory and exercise progression an athlete may easily work to overload all of the  musculature
  • Water’s buoyancy naturally helps to increase flexibility and range of motion
  • Because water is less painful, duration of a program may be easily extended.
  • The Water is a great medium for training explosive power or plyometrics, speed and more high intensity or ballistic movements because there is the cushioning effect of buoyancy for protection of the joints & ligaments.
  • A cooler water temperature may provide natural relief from sweating and/or overheating while a warmer pool temperature will provide more relaxation and easier recovery.
  • Water provides a new training stimulus for any athlete. The day to day drudgery of training is eliminated by the freedom and playfulness of the water.

 Some Key things to Consider 

·         Water training may prevent injuries and therefore provide the athlete with more time to training and more years with the sport


There are so many benefits - what are the obstacles

·         Having a pool that is appropriate water depth and temperature

·         Knowing how to design and coach athletes to compliment their existing training

·         Having  appropriate equipment to “inspire” athletes to try a program

·         Instructor need to realize that it is not a dance class or some people don’t like “social hour”

·         Instructor needs to understand how to utilize equipment effectively and progressively


How do we know where to start

·     Evaluate what areas of fitness the athlete needs to train

·     Establish where they are in their periodization process ( peaking and tapering),
i.e. Decide if deep water (
unloading the body weight) versus shallow water loading of approximately 25-50 %  of your body weight is the best

  • Performing a water fitness assessment ( even though you may have land test results)
  • Assume that this is a new sport - and athletes require time to learn and execute the movements correctly ( and intensely)
  • Realize that the water is resistance apparatus and it takes muscle to move it.
  • since muscles adapt to specific demands  - it is more worth while to train the movement pattern of the sport  - that just isolate the muscle
  • Focus on the entire body movement pattern or patterns and enhance the coordination of the neuromuscular system
  • Speed training is only one of the many variables to train in the water. Be sure to provide range of motion with speed to fully mimic the biomechanical pattern.  Generally shallow water speed should be approximately 1/2 to 1/3 the speed  as compared to a land movement. Deep water it will be exponentially slower

 Specificity of Training Principle says that although you may achieve excellent training benefits in water - fine tuning must be done on land - in other words the exact movements or loads your sport requires. Must be performed to benefit the biomechanical action – that the athlete performs on land. Any water athlete such as a synchronized swimmer or swimmer may achieve higher results with training dynamic strength in the water gym as compared to the land gym.

Many Sports that may be easily adapted to the water:

  • Tennis
  • Alpine Skiing
  • Basketball,
  • Cycling
  • Jogging,
  • Skating
  • Gymnastics,
  • Hockey
  • Snowboarding,
  • Surfing,
  • Baseball,
  • Soccer,
  • Martial Arts
  • ................and of course Triathlon Training.

We welcome you to get on board with TriAQUAFun ....our new program!



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