Circuit Board

In between each movement students run to pool side and get board to execute a given movement.

Group 1

• Jog in place 16 counts, jog forward 8 counts, in place 8 counts
• Jog back 8 counts, in place 8 counts
• Repeat jogs front and back

Boards Move 1: jog from one side of the pool to the other and back holding boards upright like tombstones and pushing against the water and pulling back towards body. (be sure to also pull stomach muscles inward as pulling board towards body)

• Small kicks forward 8 counts, in place 8 counts
• Jog backward kicking up to buttocks 8 counts, in place 8 counts
• Repeat

Repeat Boards Move 1

• Jog forward double time 8 counts, straight leg kicks forward in place 8 counts
• Jog backward double time 8 counts, straight leg kicks backward in place 8 counts
• Repeat

Repeat Boards Move 1

• Ski in threes (right, left, right, feet together -reverse) 16 counts
• Repeat

Boards Move 2: repeat jog runs across pool but this time use board holding lengthwise - still pushing against the water and pulling back towards body.

• Double skis 32 counts

Boards Move 2

End at pool sides and jog in place for Group 2 moves

Group 2

• Moving across pool doing squats and closing feet together - standing up tall and pulling stomach and seat in, spine held tall. Repeat 8 x to cross pool
• Repeat back to other side of pool

Boards Move 3: long strides across pool, board held lengthwise in one arm out to side, keeping elbow and wrist straight and supported - hold other edge with free hand. Pull board across the body and back. When you reach other side of pool, change arms.

• Grapevine across the pool using long reaches 16 counts
• Repeat back other direction
• Repeat again as fast as comfortable

Boards Move 3

• Jumping Jacks 4x (arms working water moving outward and inward)
• Double Jumping Jacks (out, out, in, in) 4x
• Repeat

Boards Move 4: Using same strides as in #3, but alternate arms

• Jumping Jacks with tuck jump and quarter turn (feet jump apart - tuck jump as making quarter turn right.) Repeat 3x more
• Repeat all to left
• Repeat again right and left

Boards Move 4

Moving back to center of pool positions

Group 3

• Rocking horse in place 8x on right (both knees bent)
• Repeat on left
• Repeat right and left 4x

Boards Move 5: Repeat rocking horse movement across pool - changing legs when reversing direction to other side

• Rocking horse in place 8x on right (front leg bent, back leg straight)
• Repeat on left
• Repeat right and left 4x

Boards Move 6: Repeat rocking horse movement with front bent and back straight across pool - changing legs when reversing direction to other side)

• Rocking horse in place 8x on right (front leg straight, back leg bent)
• Repeat on left
• Repeat right and left 4x

Boards Move 7: Repeat rocking horse movement with front straight and back bent across pool - changing legs when reversing direction to other side)

• Rocking horse in place 8x with both legs straight.
• Repeat on left
• Repeat right & left. 4x

Boards Move 8: Repeat rocking horse movement with both legs straight back and forth across the pool.

Then use various strengthening movements with boards. If times allows add flutters in all directions (on stomach, on sides, on back)

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