Deep Aqua patterns

Warm up of your choice

Travel

• X-country forward with reach and pull arms and then backwards with pec press arms
• Sit kick - sitting in a chair with knees glued together kicking with the lower leg. Breast stroke arms forward, push front for movement backwards.
• Regular jog - forward with pumping arms, backwards with unison push forward and slice back.

Pattern 1

• Jumping jacks in place
• High knees - add pattern of single knee, single, knee, double knee. Have them touch fingertips to knees or keep arms out to sides.
• 4 Jacks in place
• Jacks moving sideways (yes, they can do these in deep water. Have them keep proper posture)
• Cuff touch in place - leg up, knee bent, trying to touch near the ankle. Add pattern, single, single, double
• 4 Jacks in place
• Jacks moving sideways back to original spot.

Repeat pattern 1 as many times as you want.

Pattern 2

• X-country - add pattern single, single, double
• Bent leg X-country - then single, single, double. Bent leg X-country is where both legs are bent at all times.
• Hurdlers - then single, single, double. Hurdlers are X-country with a tuck in the middle. Instead of legs crossing underneath they return to a tuck position.
• Tin soldier - Travel forward with unison arms pulling back and backwards with unsion arms pushing forward. Tin soldier is x- country done short and quick.

Pattern 3 - 4 corners

• Wide jog with heels coming to rear (ham kicks)
• Turn 1/4 right - Kossack kick. Both heels come together underneath the bottom and out as you push out at the sides with your arms.
• Turn 1/4 right - Ham kicks
• Turn 1/4 right - Kossack kick

• Regular jog with heels coming to rear, knees pointing down to the bottom of the pool. Back facing forward.
• Turn 1/4 left - dolpin kick - unison push down with the legs with the arms doing the opposite.
• Turn 1/4 left - regular jog with heels coming to rear, knees pointed down.
• Turn 1/4 left - dolphin kick

• High knee jog - back facing forward
• Turn 1/4 right - both knees in unison come up to chest. Arms push out at sides in unison.
• Turn 1/4 right - high knee jog
• Turn 1/4 right - unison knees up

• Quad kick - facing forward. Same as a straight leg kick but you bend the knee first and then extend.
• Turn 1/4 left - double knee push forward. Sitting in the chair the knees come to chest and straight out front.
• Turn 1/4 left - quad kick
• Turn 1/4 left - double knee push forward

Travel - travel back and forth

• Elbows to knees
• Straight leg kick
• Wide jog
• Tire pumps
• Regular jog

Warm down and stretch

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