Aqua Sports Camp

Hello All! I've been teaching Aqua classes for about 5 months now and owe so much to Turnstep! Here is my contribution. I have song suggestions for each section that I think make it extra fun. My class really loved this and I think you could make it easier or harder depending on your classes abilities.

Warm up -"Celebration"/"Bodyrock". Whatever you like to do, here's what I did:

• Circles in the water then reverse a few times
• Heel digs
• Wide knees
• Low kicks
• Knee lifts
• Dynamic stretches

On to cardio! I did each move for 1 minute, second time through added intensity for 1 minute, third time through added directional movement when appropriate 40 seconds-1 minute.

Section 1-Basketball

Music suggestion- "Gonna Make You Sweat" / "Get Ready for This"

• Dribble ball (legs tight jog/shuffle). Add on travel right/left
• Defense - jumping jack legs, arms open wide pulsing in and out. Imagine you are trying to stop someone on the court. Add on lateral travel.
• Jump shots- jump straight up like you are shooting the ball, optional arms overhead.

Section 2- Soccer

Music suggestion "Ole, Ole, Ole"/"Cup of Life"

• Soccer kicks - cross midline of body
• Soccer dribble - quick heel digs like you are kicking a ball across a field. Add on forward and backward movement
• Goalie jumps - lateral leaps arms follow legs- imagine blocking ball from getting in your goal.

Jogging interval level 1 2 3 x 2

Section 3-Football

Music suggestion "Who Let the Dogs Out"/"Cotton Eye Joe"

• Tire run (high knee jog wide and narrow). Add on forward and backward movement.
• Quarterback kicks i.e. front kicks but with extra power!
• Cheerleader jumps i.e. split jumps/air jacks

Section 4-Boxing

Music suggestion "Eye of the Tiger"

• Jack or shuffle feet throughout
• Speed bag 1 minute reversing direction halfway through
• Uppercuts/ pull up water 1 minute
• Speed bag 30 seconds/ uppercuts 30 seconds

I followed this up with pretzel noodle standing crunches, wall pushups, flutter kicks and then balance work.

Have fun!

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