Use your noodle! (1)
This is an
Aquatic pattern from
Summer's here and water noodles can be found practically everywhere
if your club doesn't have or use them. Water noodles are a fun (and
cheap) way to add some variety, color and fun to your classes! Our
club offers a Noodle class on its own however, most of our instructors
add the noodle to their aerobic classes either for additional aerobics,
toning or balance and stabilization exercises. Noodle exercises can be
adjusted to the various fitness levels. There are some people though,
who just don't like to take their feet off the bottom.
Jogging (music about 124-126 BPM or step tempo) - noodle in front of you:
- Alternating arms push front (8)
- Alternating arms push down front (8)
- Alternating arms push down side (8)
- Repeat the sequence in reverse to get arms back to the front.
- Alternating arms roll the noodle in a "pedaling" motion (8)
- Reverse the roll (8)
Jogging (music about 128+ BPM) - noodle behind you:
- Knees straddle, heel lifting center - sweep the noodle in the
opposite hand down across to the instep.
- High heel jog, opposite hand pushing across (behind) to meet the
heel that's coming up.
- These two should be done at water tempo to avoid ballistic
movements. Some people might have trouble keeping up if the pace
is too quick.
Sitting on the noodle (like a pony):
If you have deeper water, go to an area where the legs can be straightened
and the feet do not touch. Put some acceleration behind the cross
country legs. This is really great for the hip flexors and glutes.
I tell my classes that in the shallow end, we have the pool bottom
to help us stop the legs' front/back motions. When we are suspended,
it's up to them to use their own muscle control and to be aware of how
far they can push it.
- Emphasize good posture, sitting tall, shoulders back, not leaning
forward, or collapsing the chest.
- Suspended cross country, traveling forward (8), using alternating
arms swing from the shoulder, grab the water and pull it back
(knees would be slightly bent for more shallow pools)
- Same legs, traveling backward (8), alternating arms pushing
- Same legs, traveling forward (8) double arms pull water back
- Same legs, traveling backward (8) double arms push water forward
Sitting on the noodle (side saddle):
- Again, emphasize good posture, sitting tall in an "L" position
(straight, vertical back and legs out to the front)
- (This one really utilizes the trunk stabilizers. As we
progress in the exercises, it can become one of those "walk
and chew gum" kind of exercises, so I try to emphasize that
they take it at their own pace, then build in intensity as
they become more comfortable.
- Straddle sweep - long straight legs sweep out, then in. First
(8) reps, no emphasis, just get the motions.
- Straddle sweep (8) emphasis out
- Straddle sweep (8) emphasis in (cross ankles center for more intensity)
- Holding on to the end of the noodles, add the arms sweeping in
and out (mirror the legs)
- (Here's the one that gets them)
- Straddle sweep WITH ONE LEG (8). The other (heel) just curls under
the bottom and stays there. Push the opposite end of the noodle
across to meet the ankle. Try to emphasize the sweeping leg
crossing the midline to really work the adductors. Once they get
a rhythm going, it becomes easier. That is when it's time to
SWITCH LEGS! ;-)
- Straddle sweep with the other leg (8)
To cool down, we pull the noodles up under our arms (behind us) and lay
on our sides:
By this time they are feeling deliciously tired and then we stretch
using the noodles. It's a fun way to wind down class and introduce them
to different "toys". I like to think that maybe they will take some of
these ideas with them the next time they go to the lake or to the pool
on their own.
- "Mermaids" (light flutters on our side) for (8), scoop over
and do "mermaids on the other side.
- "Esther Williams" legs (long, slicing legs on our side) using
more hip flexor and gluts for (8), scoop over for the other side.
- Bicycles in a circle, first long, powerful legs, then a fast
sprint. Turn over to the other side and repeat.
I'd love to hear from anyone with Noodle suggestions of their own.
at 5:54 PM on Tuesday, May 26, 1998 EDT.
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From: Columbia, Missouri (USA)