Combining Base Moves
Another option to engage clients is to combine base moves to challenge posture , stability , alignment , coordination and focus .
Here are some examples of effective combinations :
Combo 1 : One Knee Lift + Tuck
Teaching tips
• The focus on the knee lift is stability through the torso and extension through the long leg
• The focus on the tuck is powerful controlled movement in both directions .
Combo 2 : One Hamstring Curl + Jacks
Teaching tips
• Remind clients to start the hamstring curl with an easy controlled movement
• Stress the importance of good abdominal and core strength to ensure the lower back does not hyperextend on the up phase of hamstring curl
• Hands work hard to scull to assist stabilisation .
Combo 3 : Cross Country Ski + Jacks
Teaching tips
• Introduce the centre touch with legs to ensure good range of motion ( ROM )
• Great for balance , coordination and alignment as the legs need to meet directly under the body in the vertical
• Perfect for body balance as the Cross Country Ski works the anterior / posterior muscles and the Jacks work lateral / medial muscles .
Combo 4 : Cross Country Ski + Tuck
Teaching tips
• Introduce the centre touch with legs to ensure good range of motion ( ROM )
• Focus on glute strength during the Cross Country Ski phase
• Remind clients of the benefits of stretching the hip flexors .
Combo 5 : Rock ’ n ’ Roll + Flutter
Teaching tips
• When performing Rock ’ n ’ Roll , knees always tuck to chest first before rolling in either direction
• Work in safe range in prone position ensuring the heels don ’ t lift too high behind the body to hyperextend lower back
• Encourage clients to move with controlled power and speed while performing Rock ’ n ’ Roll to ensure the combination remains challenging ( not relaxing )
• Variations in body position for Flutter Kicking can be introduced , including Seated and Prone
• Ensure good alignment and string posture when flutter kicking in both positions
• In prone position , be sure to stay in diagonal - not flat - on the water ’ s surface to ensure lower back does not hyperextend
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• Option to add travelling movement when Flutter Kicking – forward when in prone , back when seated .
Combo 6 : Rock ’ n ’ Roll + Mermaid
Teaching tips
• Remind clients to return to centre point before changing direction to ensure good ROM which engages more muscles
• Encourage clients to move with controlled power and speed while performing Rock ’ n ’ Roll to ensure the combination remains challenging ( not relaxing )
• When working Mermaid on side , keep the body in diagonal position ( not flat on the surface of the water ) to ensure neutral alignment of the spine .
Combo 7 : Mermaid + Side Jacks
Teaching tips
• Cue engagement of obliques
• When working on side , keep the body in diagonal position ( not flat on the surface of the water ) to ensure neutral alignment of the spine
• This movement can be worked to the count of 8 or 4 to repeat Side Jacks on one side only , and then change , or work to the count of 2 to alternate sides for Jacks .
Dominic Gili Dom is an aqua fitness instructor and presenter from Sydney with a reputation for innovative , engaging and challenging water workouts . He is the founder of AquaFitnessOnline . com an online training site that offers aqua fitness training videos and resources . A free 14-day trial provides access to over 50 aqua fitness training videos . For details email
dom @ aquafitnessonline . com
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