Sample Shallow-Water Lesson Plan
This is an excerpt from Water Fitness Lesson Plans and Choreography by Christine Alexander.
Knee and Heel
Class Objective
Cardiorespiratory fitness
Equipment
Noodles
Teaching Tip
Be sure to cue good posture in the neutral position. Some participants tend to round their shoulders when they work low in the water.
Warm-Up
Knee-high jog with jog press
Knee-high jog with shoulder blade squeeze
Run tires with scull
Run tires, reach to the sides
Heel jog, palms touch in back
Heel jog with triceps extension
Rocking horse
Conditioning Phase
(A set)
Knee-high jog with upper-body twist
Knee-high jog, elbows together
Knee-high jog, faster
Run tires with jog press in front
Run tires, clap hands
Run tires, faster
Heel jog with jog press
Heel jog with lat pull-down
Heel jog, faster
Rocking horse with arm curl
Rocking horse with shoulder blade squeeze
Rocking horse, faster
(B set)
Knee-high jog
Jump rope (low-impact option: log jump, forward and back, neutral position)
Knee-high jog, neutral position
Hip curl, suspended
Run tires
Frog jump (low-impact option: neutral position)
Run tires, neutral position
Diamond position, open and close knees, suspended
Heel jog
Bunny hop (low-impact option: heel jog, doubles)
Skip rope
Skateboard jump
Rocking horse with front kick
(C set)
Knee-high jog
Knee lift and lunge
Knee-high jog, one knee only, travel sideways
Ankle touch
Run tires
In in, out out
Heel jog
Heel jog, one heel only, travel sideways
Heel jog, feet wide apart
Hopscotch
Ankle touch and hopscotch, alternate
Ankle touch and hopscotch, one side only
(D set)
Knee-high jog; travel backward, forward, and sideways
Sprint
Run tires; travel backward, forward, and sideways
Heel jog; travel backward, forward, and sideways
Rocking horse; travel backward, forward, and sideways
Ankle touch, travel backward; hopscotch, travel forward
Walk forward three steps and stand on one foot with posture check
Cool-Down
(Noodle behind shoulders)
Bicycle, side-lying, travel
Bicycle, side-lying, in a circle
Bicycle
Bicycle, one leg only
Bicycle, reverse
(Without noodles)
Abdominal pike and spine extension at the wall
Stretch: hip flexors, quadriceps, gastrocnemius, hamstrings, lower back, shoulders
This is an excerpt from Water Fitness Lesson Plans and Choreography.
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