WATER WALKING - BACKWARD
Improve cardiovascular fitness and lower body strength through backward walking movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine neutral.
- Walk backward in the water at a comfortable pace.
- Maintain upright posture and steady breathing throughout.
- Use wall support or other swimmers to ensure safety.
- Continue walking for prescribed duration. Start with 1 lap and work toward 2 laps.
Key Execution Cues
Remember: Walk backward slowly and carefully. Maintain steady pace. Look ahead for safety. Breathe continuously.
Safety & Precautions
Important: Avoid if acute lower limb injury or severe balance issues. Modify if experiencing coordination difficulties.
Additional Safety Notes: Walk at comfortable pace. Stop if you experience pain. Use wall or staff support.
Exercise Modifications
Make it Harder (Progressions)
Increase distance. Increase walking speed.
Make it Easier (Regressions)
Decrease distance. Decrease walking speed. Use wall support.