Aquatic Therapy Tip:
Aquatic Plyometrics - Training for Athletes & Patients
Aquatic plyometric training was once viewed
as a substitute for an individual who was unable to perform land plyometrics
secondary to injury. However, more aquatic research is suggesting
that athletes can improve muscle strength and power with less muscle
soreness and risk of injury. (1,2,3)
By performing plyometrics on land the musculoskeletal
system is subjected to impact forces 3-5x the person’s body
weight, this can cause increased muscle damage and soreness.
Plyometric training on land has been associated with injuries
of the meniscus, patella and Achilles tendons. (1) The recommendations
from the NSCA for proper lower extremity plyometric training are for
the athlete to perform a 1 RM squat that is 1.5x his or her body weight.
(4) This at times may limit the athlete from performing
proper plyometric training.
Because of the waters unloading properties this reduces
the strain on the body’s musculoskeletal system and allows plyometrics
to be performed sooner and safer than on land. The water
also provides resistance that is 15x greater than on land
so the athlete needs increased muscle activation to overcome the waters
resistance. So in this case water is providing the best of both worlds.
When performing aquatic plyometrics therapists and
trainers should follow a few general guidelines:
1. Have the client or athlete wear Aqua shoes to ensure
proper foot contact.
2. The clients/athletes bathing suit should be somewhat
conforming to reduce drag forces.
3. Proper instruction should be performed on land first
to ensure appropriate technique in the water.
4. Water depth should be approximately waist high so that
proper body control can occur as well as effective stretch shortening
cycle.
The SwimEx contains multiple workstations with varying depths
and angles that can be used to challenge just about every level of client/athlete
out there.
Plyometrics are not only for high level clients/athletes,
elderly clients with balance issues or any orthopedic or musculoskeletal
client can benefit from plyometrics.
When properly performed aquatic plyometrics are just as
effective if not better than land plyometrics to improve performance.
References:
1. Robinson, L, Devor, S, Merrick, M, Buckworth,
J. The effects of land vs. on power, torque, velocity, and
muscle soreness in women. Journal of Strength & Conditioning Research.
2004; 18 (1): 84-91.
2. Miller, M, Berry, D, Gilders, R, Bullard, S. Recommendations
for Implementing an Aquatic Plyometric Program. Journal
of Strength & Conditioning,
2001; 23 (6): 28-35.
3. Gulick, D, Libert, C, O’Melia, M, Taylor, L. Comparison of
Aquatic and Land Plyometric Training on Strength, Power
and Agility. The Journal of Aquatic Physical Therapy. 2007;
(15): 11-18.
4. Baechle, T, Earle, R. Essentials of Strength Training
and Conditioning. Champaign, IL. Human Kinetics; 2000.