Try Pool Plyometrics for Strength Gains without Pain

Trainers and coaches often use plyometric training to increase speed, strength, and build power in athletes. But plyometric exercises, which involve jumps, hops, and bounding movements, aren’t just for athletes. Adding plyometric drills to your regular strength training regimen will increase your endurance, burn calories and help you shed body fat.

But plyometric drills can be stressful to joints and aren’t generally recommended for those who have a history of knee and back problems. So how can you get the benefits of plyometrics without compromising your joint and knee health? Just add water!

According to an Ohio State University study, performing plyometric exercises in water resulted in the same gains in muscle strength as the group that did the workout in a gym. Researchers also found that doing plyometric exercise in a swimming pool significantly decreased the level of muscle soreness athletes felt two to three days after a workout.

"Most training injuries, such as straining the connective tissue that holds the kneecap in place, inflammation of the Achilles' tendon and heel bruises are attributed to the repetitive and ballistic movements of plyometrics," Steven Devor, assistant professor of sport and exercise sciences at Ohio State University, told the Journal of Strength and Conditioning Research.

"Impact is not a factor when exercising in water. The strain placed upon working muscles, bones and connective tissue in water doesn't typically lead to injury," he added.

If you want to incorporate pool plyometrics into your exercise regimen, find a pool with about four feet of water (the lower the water level, the greater the impact).

You can start with simple exercises such as hops and ankle jumps, or jumping on and off of a box or step. To up the challenge, try two foot or single-leg squat jumps: drop down into a deep squat and explode up and out of the water. Just remember to control your breathing if you are going under and above water.

Why does this matter to you? Because plyometric exercises build powerful muscles! If you strength train regularly but have shied away from plyometric exercises because of the associated risk for injury, an aquatic plyometric routine may be the perfect option for you.