Athletic training in the pool can improve speed, strength and explosive powers. Pool plyometrics are an effective form of aquatic athletic training. In fact, this type of exercise program, a mainstay of many athletic team weight-training programs during the off-season, can increase muscle strength in less time than traditional resistance training, Ohio State University says.
Jump Squats
This plyometric exercise gives all the benefits of plyo training without the harsh jolting on your bones and joints. To perform a jump squat in the pool, start by submerging yourself to waist-deep water and spread your legs to shoulder-width apart. Lower your body to where your thighs are parallel to ground and immediately explode upward vertically and drive the arms up, says SportsFitnessAdvisor.com. Land softly and bend your knees back into a squat position and repeat.
Jump Lunges
This exercise is similar to the jump squat in motion but with different foot positioning. Submerge your body in waist-deep water and step forward with one leg so you're in a lunge position. Raise your hands overhead so your fingers are pointing upward and sink into a lunge. Explosively push through the balls of your feet and jump vertically while switching your feet position in mid-air. Land in a lunge on the opposite side and repeat.
Power Running
Running laps back and forth in the pool builds your muscle and explosive power. Your speed is drastically reduced, but it translates into running on the ground once you've trained in the pool. Submerge your body in waist-deep water and push your body forward through the water off the balls of your feet. Swing your arms above the water to increase cardiovascular conditioning.
Single-Leg Hop
Single-leg hops improve the power of each leg individually and balance. Start by standing on your left foot and curl your right leg behind. Hop laterally to your left, then to your right on one foot. Repeat this process on the other foot.
Tuck Knee Jump
This exercise is a variation of a jump squat. Start with your feet shoulder-width apart and hands behind your head. Sink into a squat position and jump with power. As you lift vertically, bring your knees up toward your chest. Land on your feet and repeat. This exercise can be performed stationary or in a forward motion with each repetition.
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