Network Magazine summer 2015 | Page 45

ong before aqua tools like dumbbells and noodles were available to use in classes, there existed only one floatation aid that was a staple in every pool – the kick board. Used to assist swimmers with technique and to develop lower body power, the kick board made its way into the aqua class as instructors looked for ways to aid suspension exercises and create resistance in the water. The number of exercises was somewhat limited, as the kick board did not have handles, required considerable strength to be pushed through the water, and caused shoulders and fingers to fatigue quickly with both suspended and resisted exercises. New tools became available that were much more flexible with movement in water and provided options that the kick board couldn’t, and so it was increasingly left in the store room during classes. I believe that it’s time to bust the kick board out of storage and discover how, with a smart approach, it can be a truly effective training tool. L Different grips To use the kick board effectively in an aqua class, it has to be employed differently than other tools. Firstly, it can’t be held underwater like a dumbbell or noodle, and should be gripped with the fingers only sparingly. Instead, movements like skimming and surfing are used, in which the palms and wrist are placed on the board and fingers spread wide to control the movement. Several leg movements can be used with this position and, depending on whether the legs are suspended or touching the bottom of the pool, the intensity of the exercise can increase or decrease. For example, when performing a straight leg kick to the back with a surfing action with feet touching the bottom of the pool, the upper body and torso muscles work to control the kick board. When performed without touching the bottom of the pool, the focus on the torso/abdominal area is far greater. It is also possible to sit on the kick board, but the exercises that can be performed are limited, as the legs can’t move much, which in turn restricts what the arms can do without throwing the body off balance. When held in the hands, movements like book holding (holding like a book in one hand) are effective for upper body strength. While one hand holds the kick board as a book, the other braces the board against the opposite forearm. This encourages the whole arm to move the kick board through the water and takes the pressure away from holding the kick board in the fingers. Another way to hold the kick board is to grip one side of it with both hands. Position the board against the body and grip the opposite side with both hands, bracing it against the torso. Pushing the kick board down into the water will engage the triceps, and this can be performed with a range of different lower body actions. This is also an effective position to hold the board during suspended exercises in the prone position. Holding either side of the kick board (the width of the board) and pushing through the water can be very challenging and hard to grip. Angling the board to a 45 degree angle SEPT 2015 ING UC NING Y TRAI DENIST PROVING FOR IM E MASS MUSCL INTROD IS HORMOS MUM OPTI FOR HEALTH D U TIRE ARE YO ING FEEL OF TIRED? I ELYOUREHEW ALTH ASIONNTO D IMPROV SPECIAL OH-FFER: FROM AUSTRALIA’S FIRST MONEY-MAKING MAGAZINE FOR HEALTH CLUBS! & HER MIS orted Supp by OH! Magazine is authored by Australia’s leading healthy lifestyle experts and is specifically designed for Australian and New Zealand health clubs to help generate more income. For a limited time, we’re offering 50 health clubs one FREE fully customised magazine. Conditions apply. TO FIND OUT MORE, OR TO REDEEM THIS OFFER email [email protected] and mention the codeword “Network”. NETWORK SUMMER 2015 | 45