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Pool Workouts For Athletes

Our pool workout is a great workout for any athlete at any level. Time demands may change for the level of the athlete (:20-:30seconds for youth athletes compared to :60s for D1/MLB athletes) but the exercises should remain the same. The pool creates a concentric contraction environment, meaning there will be no soreness, high amounts of blood flow, increase in internal rotation ROM, and constant tension throughout the movement, with very little stress. There is less strength developed with no eccentric movements (which is why we don't do this all the time) but there are certain times when this type of workout is warranted. This pool workout has several benefits: It flushes waste products Stimulates blood flow Water provides a form of constant tension throughout our ROM Helps to provide high volume work to counter internal rotation (throwing sports) It's an extremely form of training (assuming one can swim) Adds variety to training to reduce monotony There's some negatives to it too: Must have an available pool Must be able to swim, or at least be competent in the water with supervision Can cause dehydration It is difficult to coach the intricacies of the movements because it's hard to see the body's movement under water. But if you can get to a pool, the benefits clearly outweigh the negatives Maintain good posture and technique throughout the entire workout, even when fatigued. Hydrate pre and post workout. Consume lots of calories post workout. The athlete will feel very tired throughout the day so playing them (at another position or using as a closer) is not recommended. Be sure your athlete can swim and there is a professional lifeguard present. If outside, be cognizant of sun/sunscreen for your and your athlete (coming from experience). Workout: Tread Water - 2:00 Lower Body - 1:00 each Upper Body - 1:00 each Tuck Jumps - :30s-:60s Repeat Upper body and Tuck Jumps Repeat Lower Body Tread Water Cool Down - 2:00