Benefits of Aquatic Plyometrics for Athletes & Everyone Else
Reading Time: 6 minutes I first discovered aquatic plyometrics thanks to my friend Anthony Ireland during my time at The Winchendon School. When we met there, I was amazed by his ability to jump so high and perform with such power—it was like nothing I’d seen.
Curious and motivated, I asked him his secret, and he introduced me to the concept of aquatic plyometrics.
The idea of building explosive power in the water was totally new to me, but I was eager to try it out.
When I got home, I started with some basics: running back and forth in the pool, sliding from one side to the other, and experimenting with random jumps.
As I kept at it, my workouts evolved into specific exercises, and the improvements were undeniable. By that summer, my vertical jump had increased by almost 8 inches, and I could feel the difference in my agility and strength!
Ever since then, aquatic plyometrics have been a staple in my training. Not only do they allow me to train with intensity without the usual toll on my joints, but they also improve my jump height and overall movement quality.
I’ve learned that the water’s resistance builds strength and stability while keeping impact minimal, making it ideal for frequent, powerful workouts.
In this article, I’ll share everything I’ve learned about aquatic plyometrics, from what they are and their unique benefits to who can benefit most, safety tips, and the best exercises to include in your routine.
What are Aquatic Plyometrics?
Aquatic plyometrics are explosive, high-intensity exercises performed in a pool, combining traditional plyometric movements with the water’s resistance.
In these aquatic training workouts, water provides a natural cushioning effect, which reduces joint impact while allowing muscles to work against constant resistance.
Exercises like jump squats, tuck jumps, and lateral bounds are commonly adapted for aquatic settings, enabling athletes to build power, agility, and endurance in a low-stress environment.
Land vs Aquatic Plyometrics
The main difference between land and aquatic plyometrics is the reduced impact from the water’s buoyancy, which absorbs up to 90% of body weight (Heywood et al., 2022).
This reduction in impact allows for more frequent training sessions without overburdening joints and muscles. Aquatic plyometrics are typically performed in waist-to-chest-deep water, where the resistance is strong enough to build strength but gentle enough to protect the body.
Benefits of Aquatic Plyometrics
Aquatic plyometrics provide a wide array of benefits, from enhanced joint function to improved muscle responsiveness. The resistance of the water enables muscles to contract and lengthen effectively, building both concentric and eccentric strength while limiting the strain on tendons and ligaments.
Enhanced Joint Health
Aquatic plyometrics provide an effective way to train explosively while minimizing the risk of joint injuries, a common issue with high-impact, land-based plyometrics.
Water’s buoyancy acts as a natural cushion, absorbing shock and reducing the load on joints, which makes aquatic training ideal for individuals with existing joint concerns, such as knee pain from arthritis or jumper’s knee.
This supportive environment significantly decreases stress on the knees, hips, and ankles, which are often prone to strain and injury during traditional plyometric exercises.
For those dealing with chronic knee pain or arthritis, aquatic plyometrics can be a game-changer.
The water’s resistance allows for controlled, high-intensity movements without the pounding impact typical of ground exercises, making it one of the best exercises for managing knee pain and strengthening surrounding muscles.
The gentle yet challenging resistance also promotes proper movement patterns, enhancing joint stability and supporting long-term joint health. Whether you’re an athlete recovering from injury or someone looking to alleviate joint pain while staying active, aquatic plyometrics offer a joint-friendly solution that strengthens without strain.
Improved Power and Agility
By reducing the time between eccentric and concentric muscle contractions, aquatic plyometrics build peak power without excessive strain on the muscles and joints. This improved muscle reactivity can directly benefit sprinting, jumping, and agility.
Increased Stability
Water stabilizes movements, helping athletes improve balance and coordination by challenging the muscles around the knee, hip, and ankle joints. This added stability also aids in preventing injuries, particularly to the lower body, by promoting proper movement patterns.
Low Impact, High Burn
Unlike traditional cardio, aquatic plyometrics provide intense calorie burn with minimal joint strain, making them a great option for high-caliber athletes and those looking for effective recovery workouts.
Who Should Do Aquatic Plyometrics?
Aquatic plyometric training is beneficial for a wide range of individuals, from professional athletes to individuals recovering from injury.
This training method is particularly advantageous for athletes seeking low-impact workouts that improve performance while preserving joint health.
Ideal for Athletes Needing Low-Impact Training
Aquatic plyometrics can benefit athletes in sports such as basketball, soccer, or track, where power and agility are critical. By training in water, athletes can build the explosiveness needed on land with less risk of injury.
Perfect for Injury Recovery
Aquatic plyometrics also provide an effective workout for individuals rehabilitating from joint or muscle injuries.
The reduced joint loading allows individuals to rebuild strength and agility safely.
Beneficial for All Ages and Fitness Levels
Because of the low-impact nature, aquatic plyometrics are accessible to a wide range of fitness levels.
Older adults, younger athletes, and fitness beginners alike can benefit from aquatic plyometrics to build strength, stability, and coordination.
Safety Tips
While aquatic plyometrics are gentler on the joints, they still require attention to proper technique and safety. Here are some essential safety tips to keep in mind:
Choose the Right Water Depth
Waist-to-chest depth is generally recommended, as this depth provides enough buoyancy to reduce joint strain while allowing effective resistance. Deeper water can make it harder to control movements, while shallower water might not provide enough impact reduction.
Warm-Up Properly
Just as with any other workout, a proper warm-up is essential. Dynamic stretches, such as leg swings or knee hugs, and light swimming help prepare the muscles and joints for intense plyometric movements.
Start Slow and Build Intensity
It’s best to start with lower-intensity exercises and gradually increase the resistance and explosiveness of each movement.
For instance, begin with exercises like tuck jumps and progress to more challenging movements such as single-leg bounds as your strength and stability improve.
Focus on Form
Maintaining control and form is crucial to prevent injuries.
Ensure each movement is deliberate, with proper joint alignment and smooth transitions between exercises to maximize the effectiveness and safety of each workout.
Best Aquatic Plyometric Exercises
Aquatic plyometrics offer a range of exercises that target different muscle groups and enhance athletic performance. Here are some of the top exercises to include in your training:
Jump Squats
Stand with feet hip-width apart and perform a squat. Jump explosively, extending your body upward, and then land back in a squat position. This exercise builds explosive power in the legs and glutes while the water’s resistance helps stabilize each jump.
Tuck Jumps
Jump upward and bring your knees toward your chest, then return to the starting position. Tuck jumps engage the core, quadriceps, and glutes, and the water’s resistance makes them more challenging and beneficial.
Lateral Bounds
Start with feet together and jump sideways, landing on one leg and then the other. This exercise enhances lateral stability and coordination, strengthening muscles around the knees and ankles.
Single-Leg Bounds
From a stationary position, leap forward on one leg, land, and then repeat with the other leg. Single-leg bounds are excellent for building single-leg power and balance while engaging stabilizer muscles.
Vertical Jumps
Jump straight up, extending as high as possible. Vertical jumps improve explosive leg power and increase your vertical leap, which is required in many sports.
Final Thoughts: Are Aquatic Plyometrics Good for You?
Aquatic plyometrics are a powerful yet low-impact alternative to traditional plyometric training, offering all the benefits of explosive workouts with minimal stress on the body.
Ideal for athletes aiming to enhance power, agility, and stability, this training method also benefits individuals recovering from injuries or those seeking a gentler approach to intense workouts.
With the support of water’s natural resistance, aquatic plyometrics allow for frequent and effective training, making them a valuable addition to any fitness routine.
