By Michael Mandas, P.T.; Andrew R. Einhorn, P.T. C.S.M.T.; Jon Ellertson, B.S., P.T.A.; Shawn Hickling, B.S. Exercise Physiology; Kirsten Pieters, B.S., Athletic Training; Michael Quinn; Gilbert Orbeso
of Los Alamitos Orthopaedic & Sports Physical Therapy
Below is a list of some typical track-related exercises that can be used for both aerobic (endurance) and anaerobic (power) training.
The following exercises are to be performed in a vertical position with the abdominal musculature contracted to help stabilize the spine. Maintaining the three natural curves of the spine begins at the head. Alternating concave-convex curvatures begins at cervical spine and progresses to the lumbar spine. Maintaining proper head position with the chin tucked shoulders retracted and the abdominal muscles taught to help avoid lumbar hyperextension.
High Knees
Alternate hip and knee flexion on one side and hip and knee extension on the other. In each deep water exercise the athlete is shown using hydro-fit dumbells (buoyancy assistive devices) in each hand and hydro-fit cutoffs (buoyancy assistive and resistive devices around ankles). These devices are optional. Exercise can also be conducted in a corner section of the pool as the athlete holds the top pool copping section for support. Pool side bars can also be used for upper body support during lower extremity exercise.
Cross Country Ski (CC Ski)
Alternate hip flexion and extension while keeping the arms and legs straight.
Half Jack
Simultaneous hip flexion with knee extension and hip extension with knee extension.
Jogging
Simulation of jogging on land performed in the water. See description of running.
Running
Running in deep water is performed with the in a 5 degree forward tilt. This bend should occur at the hips, nor from the spine. The biomechanical movement patter of water running resembles that used on land. (3) Running in water requires the following techiques:
Scissors
Start with hip and knee extension bilaterally. Adduct both legs, one in front the other behind, followed by, adbuction and adduction but the rear leg is now in front and the front is now behind.
Knee Extension
Place thigh buoy between inner thighs just above the knee joint. Keep thighs together while simultaneously alternating knee flexion on one leg and knee extension on contralateral knee.
Double Leg Hopping/Single Leg Hopping
(Forwards-Backwards-Side to Side with feet together). Shown below is side to side hopping. Hydro-fit cuffs (buoyancy assistive and resistive devices around ankles). These devices are optional.
Shallow hops, directly upward, with only slight knee bend upon impact. Emphasize a proper lower extremity alignment. Keep the patella over the big toe during all movements. The quadriceps femoris muscles will control patellofemoral alignment if excessive valgus-varus posturing is avoided.
High Knees
Exaggerated walking, performed by full flexion of hip and knee while other leg remains fixed on pool bottom.
Skateboarding (6)
Performed with one leg fixed on the edge of a step while the other leg simulates the propulsion phase of skateboarding. The leg on the step slightly bends with the "toe touch" part of this exercise.
Split Jumps
Alternating lunges performed at a high intensity by jumping out of the lunge and alternating the lead leg.
Step Jumps-Double Leg
Double Leg jump upwards, onto a step, followed by a backwards "hop" off the step.
Jump Squats
Legs shoulder width apart. Start in a semi-squat position, followed by a forceful jump upwards and only a slight knee bend upon impact.
Speed Skaters
Alternating sideways hopping on one leg. Similar to the motion performed by an ice skater.
Split Jumps on Step
Similar to split jump only the lunge is performed on a step.
Skier Side Jumps
Double leg side hopping performed in a side-to-side or diagonal motion.
Karioka
Sideways walking or jogging only lead leg alternates between each step.
Hopping Single Leg
Same as hopping described previously, only performed on one leg.
North/South/East/West
Instructor cues athlete on spontaneous change of direction on any given exercise, mostly running.
Deceleration Jump Squats
Begin with the legs shoulder-width apart and slightly bent. Jump upwards and absorb the impact of the landing by performing a moderate bend at knees.
Burpees
Arms remain fixed at poolside while athlete performs full body extension away from poolside, followed by full body flexion toward poolside. Same as traditional physical education exercise only performed in deep water.
Crunches
The athlete starts in a vertical position and then proceeds to "curl" lower body up toward the water surface and returns to the vertical position. Emphasize a neutral spine position.
Deep H20 Wonderboard Squatting
Athlete attempts standing on wonderboard while simultaneously performing deep leg squats.
SLIPS (7) = Single Leg Integrated Proprioception Skills
Part III will address such topics as "Beginning, Intermediate and Advanced Exercises for Knee Problems, Shin Splints and Stress Fractures.