FRONT KICK / Scoop & Press
How to perform
Starting Position
From a vertical position in shallow water with feet hip distance apart, step your RIGHT leg back and lunge forward — weight equally distributed through each foot. Bend knees & hips to lower body position if water level is below arm pits. Extend both arms straight out in front of you just under the water’s surface with palms facing down. Open your fingers and web your gloves. Look straight ahead.
Exercise Action
This is an aerobic exercise with an emphasis on strength training for the SHOULDERS (deltoids) and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi) and stability & strength training for the HIPS (hip flexors), LEGS (quadriceps, hamstrings), BUTTOCKS (gluteals).
As you lift and swing your RIGHT leg forward & up — weight shifting on to your LEFT foot, press both arms down & back through the water. Now, turn your palms up and scoop both arms forward & up as you reach & extend your RIGHT leg down & back returning to a lunge position. Repeat this rhythmic and continuous action with your RIGHT leg for 8 to 16 repetitions.
Change and switch legs. Beginning in a lunge position with your LEFT leg back and both arms reaching forward, repeat this combined exercise action with your LEFT leg for 8 to 16 repetitions.
Training Tips
- Maintain shoulders square with hips, avoid any twisting or rotating
- Engage core muscles to lengthen spine and maintain neutral postural alignment
- Actively depress and retract shoulder blades throughout arm action
- Stay long through the sides of your body