The 30-second article
• The frisbee can be given a whole new
range of skills when it is immersed in
water and used as an aquatic tool
• The neutral buoyancy of the frisbee
replicates the double concentric
contraction the body experiences
when working in the water
• Held in one or both hands, the large
surface area of the frisbee creates
increased resistance for upper body
workouts
• The core recruitment and stabilisation
required to perform movements with
a frisbee in the water is intense,
making the frisbee an effective tool
for enhancing balance and stability.
replicates the double concentric contraction
the body experiences when working in the
water. The intensity of total body workouts
using the frisbee can be adjusted to suit all
abilities, and like all resistance equipment
the frisbee provides the body with unique
biofeedback which builds better awareness
and muscle engagement.
Upper body workouts
Held in one or both hands, the large surface
area of the frisbee creates increased
resistance. It is similar to kickboard
workouts, but far more achievable as clients
do not struggle with the lift force of the
board’s buoyancy.
The intensity of the workout can be
altered simply by flipping the disc. This
is demonstrated with a simple push/pull
motion while holding the frisbee with two
hands. With the front of the frisbee facing
away from the body, the greater challenge is
on the pull phase (bringing the frisbee back
towards the body) as the water is temporarily
caught and held within the cupped shape of
the frisbee. Conversely, when the frisbee is
flipped to have the back of the frisbee facing
away from the body then the challenge is on
the push phase.
As with one or two-hand buoys workouts,
both dynamic and stability training can
be achieved using the frisbee. Using the
push/pull motion again as an example,
this movement with grounded feet offers
great stability training, as the abdominal
and core muscles work hard to maintain a
stable foundation. To make the movement
a dynamic exercise, continue the push/pull
motion with the frisbee and cue a lower body
movement such as jogging, hamstring curls,
jumping jacks, tuck jumps, cross country ski
or single leg kick.
Options for other upper body workouts
include:
• gliding the frisbee on the water surface,
using one or both hands
• slicing the frisbee through the water,
holding it with both hands
• gliding the frisbee up and down, side-to-
side or in circles on the pool wall, using
one or both hands
• dragging the frisbee up and down,
forwards and back, side-to-side or in a
figure 8 motion, with one or two frisbees.
Teaching tip: when demonstrating one-
hand frisbee exercises from the pool deck,
use a big rubber band or elastic to attach the
frisbee to your hand.
The real workout begins when we take the
frisbee below the surface of the water
NETWORK WINTER 2019 | 57