Lower body workouts
When the frisbee is placed under one foot (or both feet) with top side
facing down, it provides a challenging workout. The experience is
similar to a deep-water workout as the foot and frisbee simply hover
over the pool floor, with only gentle contact with the floor allowing
a smooth yet controlled sliding movement. Again, this has been
done before with kickboard workouts, but with that tool there is an
ever-present danger posed by the buoyancy of the board, which can
cause it to escape to the surface and hit clients.
Options for other lower body workouts include:
• gliding the frisbee across the pool floor with one foot on the
frisbee and the other foot grounded on the pool floor
• gliding the frisbee across the pool floor with one foot on the
frisbee and the other foot bouncing on the pool floor
• gliding the frisbee across the pool floor with one foot, while the
other leg is working suspended off the floor
• holding the frisbee above the surface of the water with one hand
(like a drinks tray), while the legs work suspended cross country
ski or flutter kicks.
Teaching tip: always start with one leg grounded, to create
awareness of the core stabilisation required, before introducing
dynamic lower body movements.
Balance and stability workouts
Using the frisbee to enhance balance and stability might be the most
compelling argument to try Frisbee Fitness H2O. The core recruitment
and stabilisation required to perform all of these workouts is intense.
The workouts can easily be compared to a Reformer Pilates lower
body workout, as one foot slides while the other stays grounded.
Even better, the water environment offers us more support to not
only perform this movement forwards and backwards or side-to-
side, but also in any direction, including diagonally, away and across
the front and back of the body, or in a circular motion.
Options for balance and stability workouts include:
• using one foot or both feet on the wall to glide the frisbee up and
down, side-to-side and in circles
• holding the frisbee with one hand above the surface of the water (like
a drinks tray), while working one leg or travelling through the water
• balancing the frisbee on the head while travelling or isolating the
lower body.
NOW WATCH IT IN ACTION!
Click here to watch Dom demonstrate the wide range
of movements using the frisbee in the pool.
Considerations and planning
As with all new equipment, it is important for instructors to get in the
water to experiment with a frisbee before introducing it into aqua
fitness classes. Here are some considerations when including water
workouts using a frisbee:
• Be aware that not all frisbees are the same. The diameter and
thickness of the disc will impact on the intensity of the workout, so
offering a selection to clients and explaining the differences can
help ensure participants exercise within their limits. The thicker,
more rigid the plastic and the larger the diameter, the greater the
resistance and stronger the workout.
• Be conscious of the potential for muscle fatigue and the impact
on joints, and factor this into the design of routines; fingers, wrists
and forearms are prone to fatigue when holding or gripping the
frisbee for extended periods of time. Flat palm hand contact
should be considered as an alternate to gripping. It’s wise to
regularly ask participants how they are feeling.
• Do not underestimate the high level of resistance that the surface
of the frisbee creates, and always flip the frisbee to ensure a
balanced muscle workout.
• Clients with shoulder conditions may prefer to only glide the frisbee
on the surface and/or only use their hand (rather than the frisbee) as
an alternate to submerged frisbee upper body workouts.
• Working a big range of movement helps recruit the full length of the
muscle, from origin to insertion, and improves flexibility.
• Working a faster, smaller range of movement will require greater
core muscle engagement to stabilise the torso.
• When using the frisbee under the foot, be sure to work at a suitable
depth (with the water surface between the belly button and the
chest) in order for the feet to make solid contact with the ground.
• When using both feet on the frisbee, use a limited range of
movement to avoid hyperextending the lower back.
• Some clients may prefer to wear aqua trainers in the water to help
avoid slipping.
Game on!
When working with sports teams and school groups, a water-based
version of Ultimate could be great training to keep participants
engaged with a fun activity that replicates sport-specific skills such
as speed, strength, endurance, multi-directional movement and
coordination. Depending on the ability of the individuals, the game
could be played in the shallow or the deep.
In the US, Skwim is the name given to a game that is combines
elements of Ultimate with elements of water polo. Goal lines can
be created for teams to cross in order to gain points, or teams can
simply be awarded points for making 10 continuous passes: either
option can be great fun as well as challenging. All activity should
promote travelling movement in order to take full advantage of the
increased resistance in water.
Teaching tip: use a soft neoprene frisbee for activities that require
throwing the frisbee, so as to avoid any injuries, and always assess
swim competency of clients before starting any activity in the deep.
Special thanks to Mushi Harush (Israel), Susan Abel Sullivan (US)
and Debi Godfrey (Australia) for their inspiration and workout ideas with
the frisbee.
Dominic Gili
The founder of AquaFitnessOnline.com, Dom has been teaching aqua fitness since
1993. He delivers aqua workshops and new instructor trainings across Australia.
A regular contributor to fitness industry publications, in 2012 he was named
Australian Fitness Network’s ‘Author of the Year’.
AquaFitnessOnline.com / facebook.com/AquaFitnessOnline
58 | NETWORK WINTER 2019