The water stimulates proprioceptors on the skin and improves coordination after only one session. Now you can go and do swimming in natural bodies of water for recovery and fun, but this is not about swimming.

The other caveat is that most pools are full of toxic chemicals like chlorine. This is why the workouts are very short and not very often. Just get it, get the work done, and get out.

I don't recommend doing this on the same day as football training because the legs will be slightly heavy.

Almost all of the pool work will be done on two feet so you want the water above the waist or chest area. The water helps you to slow down and attempt to move gracefully instead of forcing movements. In the beginning, the water work helps tap into the fascia easier because you are more or less weightless.

Begin by doing a series of normal dynamic warmup movements going forward in the pool then turning around and repeating.

Motions

• Soft Jog
• High Knees
• Butt Kickers
• Open & Close the Gate
• Forward March - knee to chest alternating
• Backwards Jog
• Side to Side Shuffle
• Karaoke
• Skater Hops

Isometrics

• Iso Lunge
• Beginner Stance
• Marble Hold (Just stand in place with one leg bent to 90 floating)
• Stationary Ab Circle (Just hang on edge with back and arms but float and apply tension visualizing the glute and ab connection)

Pool training decompresses the joints, improves circulation, and as the water moves over the skin and triggers hair because we have so many sensory neurons in our skin. It activates proprioceptive inputs and inhibits pain perception.

 - Paul Chek

You're free to experiment and try any movements you wish in the pool.
Have fun!

Further Reading

https://youtu.be/HMkbi_DXKpM
https://youtu.be/pzOtbMjammQ
https://youtu.be/DN8sai6jd_o

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