20 | Akwa | March / April / May 2023 in contact with the pool bottom. No tippy toes! Your whole foot is on the bottom. Isometrically contract the muscles of the standing leg and core, keeping proper alignment in mind. In this anchored position, the other leg and the arms can move in all direc- tions. This movement might be with focused, forceful contractions to target muscular strength of the limbs, or it might be to create turbulence to target the core. Another example for using the “free” leg is for hip mobility exer- cises. Still wanting to target the core muscles more? Take away the use of the arms for stabilization; acceleration and stop-start actions will further chal- lenge these core-centric activities. Teaching in deep water makes it impos- sible to anchor one foot on the pool bottom. However, we can isometrically contract the “anchor” leg and move the “free” leg. For example, keep one leg extended toward the pool bottom, and perform movements with the other leg. The arms cans assist as needed. Add- ing travel will further accentuate core activation. If you teach dual depth classes, you might want to add sus- pended (level III) positioning for those in the shallow water. In this example, those in the shallow could move to level III with the legs extended forward (i.e., L sit). Using isometric contractions on one leg, scull the hands to maintain suspension, and let the other leg do the movement. Try anchoring, in all water depths, for a different training approach – one that also helps develop better balance. AUTHOR Jeanette Termorshuizen is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Jeanette and the sessions she is offering. Continued from page 19 Try anchoring, in all water depths, for a different training approach – one that also helps develop better balance. A coach may teach, train, or direct and is someone who builds awareness, empow- ers choice, and leads change. Coaching has its place in aquatic fitness, with a style that can be embraced to empower your class to take things to the next level. Coaching is not just for competitive athletics, but rather a style of encouraging participants to push themselves out of their comfort zone and to achieve their goals. Coaching your class has multiple components. The International Olympic Committee lays out 10 key qualities of a great coach: someone who understands the sport, a sponge for knowledge, shares the knowledge, highly energized and a motivator, knows the athletes and respects that relationship, an effective commu- nicator, a good listener, disciplined, leads by example with a high attitude to hard work, and displays a passion for the sport. These same qualities allow instructors to bring more to each workout. A key component of coaching is educating. Being able to educate participants allows them to understand why they are doing something, how it will aid in achiev- ing their goals, and leads to better adherence to the process. Educating while teach- ing the workout is a learned skill that requires practice, but one that will suit you well. When the individual understands the purpose of the exercises, they are better able to adjust or modify as needed. As we educate, we empower our participants. Educating tips during a workout: 1. Use the warm-up to go over options, such as hand positions (slice, fist, cupped hand, or open fingers) or impact levels (levels I, II, III, grounded, or propelled) that can be used to modify the workout. More can be found in the AEA Aquatic Fitness Professional Manual. 2. Keep education simple and succinct. Name a muscle during an exercise so participants become familiar with the muscles being targeted. Connect an exercise with an everyday activity or use imagery to help participants under- stand the purpose of the exercise. Example: Jumping jacks with a cue to power in. Quick phrases to use “engage the inner thighs”, “feel your adductors”, “glutes of steel”. Short phrases that participants can learn from and better understand what they are doing. 3. Explain the why behind the workout. Workouts should have a focus, an inten- tion behind what is planned. Example: With a hard – harder - hardest set, explain they are going to change gears, training a little harder on each new exercise or as you cue within the same exercise. You might suggest starting at 80%, progress to 90%, and finally 100% all-out effort. Discuss how this format is designed to help them to find their limits, to understand what their bodies can achieve, yet they are always in control. There are a lot of components that come together when coaching your class. In the end, finding ways to motivate, educate, and help participants reach their full potential is what we seek. Coach them to achieve their goals. RESOURCES Email [email protected] for a listing of article resources. AUTHOR Whitney Kessie is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Whitney and the sessions she is offering. Coaching Your Class By Whitney Kessie, BA
