16 | Akwa | December 2022 / January 2023 / February 2023 Specific Sports: Football (aka Soccer) & Tennis Analyzing the most common injuries in these two sports, we can design a program of appropriate exercises to recover from injuries or strengthen the most recruited muscles. Session Structure • The class lasts approximately 30 to 45 minutes • Warm-up: 5 to 10 minutes • Aerobic or cardiorespiratory segment: 10 to 15 minutes • Target mobility, stability, and skill movements without equipment, using water as resistance. • Cardio cool-down: 2 to 3 minutes • Muscle conditioning: 15 to 20 minutes • Skill movements with equipment for resistance overload. • Final stretches (flexibility) and cool-down: 8 to 10 minutes Program Section Objectives • Flexibility & Mobility • Strengthening & Stability • Balance • Specific Sport Skill • Muscular & Cardio Recovery Planning Circuits – Local Training • Technical control • Speed control • Power – Strength control • Select training volume and work/rest ratios Choosing Exercises • Analyze the muscle groups or chains involved • Movements and levers • Range of motion -Amplitude of the joint involved • Load to workout Exercises must be appropriate for the client’s level of train- ing and accurate for the sport and specific skill, effective for achieving results, and safe to avoid injuries. Pool Depth Consider all depths to work with different impact levels. • Shallow Water (typically performed in waters ranging from the mid-rib cage to mid-chest depth) • Deep Water (most successful at a depth where a body can be suspended vertically while free to move in any direction and speed) • Transitional Water (water depths between 1.2–1.8 meters / 4–6 feet) Equipment Depends on the technical skill or the injury. Commonly used are: • Gloves • Paddles • Balls • Bands & Loops • Ankle Cuffs (buoyancy) or Fins (drag) • Belts • Kickboards • Trampolines • Aquatic Bikes • Aquatic Fitness Boards Results • Work with the coaches and the sports calendar • Perform assessments during the training process • Plan and document each goal and achievement Access five short video clips of training young athletes in the water: Circuit Training https://vimeo.com/aeawave/review/767304852/06c32b8b2c Goal Keeper (deep water) https://vimeo.com/aeawave/review/767308808/93d616fd69 Goal Keeper (shallow) https://vimeo.com/aeawave/review/767310198/4a1b2aed51 Heading the Ball https://vimeo.com/aeawave/review/767309494/56b277c5c0 Tennis (drive and reverse) https://vimeo.com/aeawave/review/767310309/d46cfc777f Helping athletes see improvement in sports performance relies on teamwork between land physical trainers, physical therapists, coaches, and our work in the aquatic environ- ment as aquatic instructors, trainers, or therapists. We work together so our clients can move more efficiently, reduce injuries, and perform better! n Resources Wertheimer, V. i Jukić, I. 2013. Aquatic Training – An Alternative Or A Complement To The Land-Based Training. Hrvatski športskomedicinski vjesnik, 28 (2), 57-66. Preuzeto s https:// hrcak.srce.hr/124832 Author Vanina Delfino, Acquamar and WaterCYCling CEO, is an AEA Training Specialist, AF Program Leader Trainer, and instructor for lifeguarding and swimming. She is a Watsu I, II & III, Halliwick, Ai Chi, CST & Bad Ragaz certified therapist. Vanina is specialized in therapeuti- cal swimming and a recognized presenter in Argentina, Brazil, Uruguay, Costa Rica, USA & Europe. She received the AEA 2017 Aquatic Fitness Professional Global Award. Football (Soccer) – Tennis – Common Injuries Common injuries Ankle and knee sprains Rotator cuff tendinitis Meniscus tears Ankle sprain Calf, hamstring, or Pubalgia (groin injury) adductor muscle injuries Achilles tendonitis Adductor tendonitis Osteopathy of the pubis
