Gotta Move

Here is a good way to repeat a pattern throughout the class by increasing the intensity.

Warmup Version:

• Easy knee lift jog or march forward 16 counts (alternating right/left 4x)
• Reverse jogging backwards 16 counts
• Repeat jogging forward 16 counts
• 4 Jumping jacks (2 facing front, 1/4 turn to right, 1/4 turn to right - end facing rear of pool)
• Repeat all to end facing front again
• Repeat entire step but when it comes to the jacks the 1/4 turns are to the left.

• Rocking horse 8x on the right to right corner - arms front to side
• Straightening the body to front ski in place 8x - typical ski arms
• Straight leg kicks forward 8x right & left - no specific arms

• Insert lateral moves at this point. Side together across the pool one direction, side leaps back to original side, then crab walk back to opposite from which student started. (if pool is crowded split participants and cross from both sides)
• Reverse entire step

• Lift right leg out to side keeping knee forward and pull into body 4x
• Repeat on left
• Repeat right & left 2x only
• Alternate right & left 4x
• Pendulums - 8x

Secondary Version:

• Repeat jogs front and back but double time
• Keep jacks the same

• Moving to pool sides - split the class as before
• Jog across the pool and back knees up
• Repeat curling heels to buttocks - scooping up the water with the hands

• Return to spots
• Keeping feet on the pool bottom - slow resistant jumping jacks as if rubber bands on ankles - 8x
• Regular jumping jacks - 8x
• Half suspended jacks - 8x (feet touch ground on out movement and knees pull up to chest off the pool bottom on in movement)

Advanced Version:

• On forward jogs more like a skip pushing off the pool bottom
• Double time backwards jogs
• Repeat Skip jogs forward
• 4 Half suspended jumping jacks (2 to front, 1/4 turn right, 1/4 turn right, end facing rear of pool as before)
• Repeat to end facing front
• Repeat all with jacks 1/4 turns to left

• Rocking horses moving to right corner - arms scooping from front to side 4x, reverse arms scooping from back to front 4x, criss-crossing in front 4x
• Ski 4x in place really pulling the arms - 4x arms opening fron front to sides
• Straight leg kicks - reaching even more for opposite toes

• Moving to pool sides - split class as before
• Dolphin (split leaps) alternating across the pool and back
• Random jogs (everyone jogs wherever they want for 8 counts or until instructor yells change - repeat 3x more bringing level down to cool down)

I then moved on to strength training work with the noodles. Have fun with this progressive combination. Questions? Please e mail and I'd be happy to explain. Happy splashing!

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