Partially Anchored Exercises
Exercises that alternate between grounded and ungrounded movements, with intermittent foot contact with the pool bottom.
Benefits
- Balances stability with dynamic movement
- Develops transitional control and coordination
- Increases proprioceptive awareness
- Provides moderate challenge to balance systems
- Builds confidence for more suspended exercises
Recommended Exercises
STEP FRONT HIGH KNEE
Level 5
Purpose: Hip mobility, balance, and lower body strength
Muscles: Hamstrings, Quadriceps, Hips, Glutes
Equipment: Large Noodle
JUMP TORSO TWIST (MOGUL)
Level 4
Purpose: Cardio endurance and rotational core strength
Muscles: Core, Back, Inner Thighs, Hips
Equipment: Webbed Gloves
Exercise Guidelines
Partially anchored exercises combine grounded stability with dynamic, ungrounded movements. These exercises develop important transitional skills between stable and unstable environments.
Recommended Parameters:
- Water Depth: Typically chest to mid-torso depth
- Landing Technique: Focus on soft, controlled landings
- Support: Use pool walls or equipment for additional support as needed
Balance Development:
These exercises are particularly effective for developing dynamic balance and coordination that transfers to land-based activities and daily function.