By Gabe Sanders PhD, NSCA-CSCS
Plyometrics, also known as jump training, requires a person to jump and land on one or both feet. These are high-intensity exercises that are most appropriate for athletes because they primarily help improve muscular strength and power.
Plyometric exercises also help improve the strength and stability of ligaments, therefore, the positive effects of plyometrics could prove to be beneficial for older adults. If you’re reading this and thinking to yourself, “there is no way that I can be jumping up and down like I did when I was a teenager,” think again.
Plyometric training can be done safely in a pool
Plyometric training could be risky for older adults but can be done safely in a pool. The buoyancy (ability to reduce impact) and fluid resistance (a resistance that the water applies to the muscles) of aquatic jump training can be very healthy and beneficial for the entire body because it can strengthen muscles while reducing the impact on joints while exercising.
Prior to engaging in any type of plyometric training, be sure to warm-up for 10-15 minutes, beginning with basic, light movements that get your heart pumping, and then transition into more light “jumpy” movements that will prepare your body for aquatic plyometrics.
While the ideal depth of the water in a pool varies for each individual, a beginning recommendation would be to exercise in water that is at a minimum of waist deep and preferably chest deep. For older adults, it is best to complete plyometrics as a part of circuit training. In other words, work on repetitive movements for a specified time (example: jumping jacks for 15 seconds) as opposed to brief, maximum effort movements like an athlete.
Try these plyometric movements for 10-20 seconds
The following plyometric movements can be completed safely in a pool and should be completed for 10-20 seconds with about 30-45 seconds of rest.
Jumping jacks – jump high and land softly
Jogging – be sure to forcefully push off with one foot and landing on the other in a cyclic fashion
Mock sprinting – emphasize high knees with every leg drive
Jogging glute kicks – pump your arms and exaggerate moving your heels towards your bottom as much as possible
Cross-country skiers – start in a staggered stance and alternate moving your feet from front to back like a cross-country skier
Light vertical jumps – Jump straight in the air and land softly, then immediately repeat for 10-20 seconds
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
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Article’s Resources
Louder T, Bressel E, Searie C. Aquatic Physical Therapy: Dynamic Movements
http://digitalcommons.usu.edu/researchweek/ResearchWeek2015/All2015/151/
Nagle EF, Sanders ME, Franklin BA. Aquatic High Intensity Interval Training for Cardiometabolic Health: Benefits and Training Design. American Journal of Lifestyle Medicine. 2015. doi: 10.1177/1559827615583640.