It's a Ball! (Arms)

This is an Aquatic pattern from www.turnstep.com. (pattern 11934)

Thank you everyone who post ideas at this site...it's been a life saver. I was thrown into teaching a class, and had no idea how to go about doing that, until I stumbled upon this site thanks to a friend :)

I don't really use counts, instead, I use reps and sets:

First, you need rubber balls, about the size children play dodge ball with. Having them stand in about chest deep water (shallower water is easier) I have them push the ball down, and then slowly allow the ball to return to the surface. Since the ball is full of air, and floats, holding it down creates resistance. They do that about 10x's, take a 15 second breather to shake it out, and repeat it 3x's.

Then, I have them hold the ball underwater, and with bent elbows turn from side to side, with the ball still submerged. They do that for about 30 seconds to a minute, take a 15 second breather to shake out, and repeat 2 more times.

It is really a great workout on the arms!

***Another thing we use as weights, are empty water or milk jugs, either gallons, or half gallons. Filled with air they create more resistance, but if it is too challenging for some, they can take the top off and add some water to make it lighter!***

If you have any Q's, feel free to email me!

Renae



Added by Renae at 1:02 AM on Saturday, July 20, 2002 EDT. Add to favorites (view favorites)
(Email: Sweet9814@aol.com)
From: Lancaster, Pennsylvania (USA)
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