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Use water running to improve speed, stamina and prevent injury

10:58 AM, Aug. 07, 2012 EDT

The weight room is like a second home for athletes. While that training time is necessary, let’s face it – it can also get a little stale.

Let us help you mix up your routine with unique and fun (but not easy) workouts that build strength, speed, power and improve balance and flexibility.

Previous Training Remix Episodes:
TRX Suspension Training


Indoor Cycling

Power Yoga


Week six of our Training Remix series unleashes a deep water running workout coached by Robert Valentin, founder of Blue Ocean Swimming in New York City.

What it is and how it helps: Deep water running (DWR) is non-weight bearing cross-training that improves speed, stamina and core strength. DWR also helps prevent injuries and aids in recovery.

The activity involves performing a variety of exercises in water, sometimes while wearing a flotation belt.

Water provides resistance and helps keep muscles loose while working areas athletes often neglect, especially feet and ankles.

Because the body is suspended, muscles and joints aren’t subjected to the impact that characterizes more land-based training exercises.  

The test: St. Benedict’s (Newark, N.J.) standout defender Spencer Hambleton, a Rutgers commit, hopes to eventually play professional soccer in Europe.   

As part of the U.S. Soccer Development Academy, Hambleton has already experienced international play, having travelled to Norcia, Italy as part of the PDA-Italian Friendlies.

Hambleton has plenty of natural athletic ability, but he refines his skills through year-round play against the best players across the country.

Intense practices are part of the job for elite athletes like him, so a 40-minute pool should be a walk in the park, right? Check out the video to find out. 

Sample Workout
Warm up:
Run easy for 1 minute
Crunches: 1 minute
In a seated position, crisscross right leg over left, then left over right while using hands to balance body; continuously repeat motion for specified time
Run easy for 1 minute
Crunches: 1 minute

Power Walk: 3 sets for 1 minute
With straight arms and straight legs, swing opposite arm and opposite leg back and forth using long strides

Form tips: Point toes throughout movement; keep core tight

Uphill Run: 3 sets for 1 minute
Shorten stride and slightly lift knees as you move across the pool while swinging opposite arm and opposite leg back and forth

Form tips: Point toes throughout movement; keep core tight

Sprints: 3 sets for 1 minute
Position arms so elbows maintain 90-degree angle; move across pool with a quick cadence while alternating right arm while moving left leg, then left arm and right leg  

Form tips: Avoid moving arms across body; keep arm motion pumping up and down to mimic sprinting movement



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