JUMP & TWIST

Starting Position

From a vertical position in shallow water step your feet close together and bend your knees. Reach your arms down into the water at your sides.

Exercise Action

This is primarily a warm-up and transition exercise with a secondary emphasis on COORDINATION & BALANCE. Depending on the intensity of the jump action, the LEGS (quadriceps, hamstrings, calves), HIPS (hip flexors), BUTTOCKS (gluteals) and CORE (transversus abdominis, pelvic floor, obliques) are the major lower body muscles activated.

Perform a slight jump or hopping action as you rotate your hips & knees in one direction and your ribs & shoulders in the opposite direction. Engage your arms and “web your gloves” to sweep water across and in front (at hip level) assisting the jump and twist action of your body.