X-COUNTRY SKI / Tuck
How to perform
Starting Position
From a vertical position in shallow water extend one leg forward and one leg back. Extend one arm forward and reach one arm back. Begin with weight equally distributed on both feet. NOTE: Bend knees & hips to lower body position if water level is below arm pits.
Exercise Action
This is an aerobic exercise with a secondary emphasis on strength training for the LEGS (quadriceps and hamstrings), BUTTOCKS (gluteals) and ABS (rectus & transversus abdominis, obliques). It also challenges balance and core stability.
Begin by performing a basic x-country ski action — moving legs and arms forward and back through the water without performing the tuck in the middle. Primary exercise action in the lower body is at the hip. Once this coordinated exercise action is established add a quick ‘tuck” action (lifting both knees together off the bottom) in-between each x-country ski.
Training Tips
- Actively engage core muscles to lengthen your spine and maintain neutral spinal alignment
- Tuck position in the middle is QUICK and only held for a brief moment
- Always land with both feet making contact with the pool bottom at the same time