perform a number of exercises, but once any leg action is included,
it becomes impossible. A double knee extension is possible, but it
really only challenges balance and not the muscles of the legs as it is
not possible to kick hard enough to feel the quadriceps working and
stay on the board. An alternating knee extension, meanwhile, is not
even possible. None of this information would be apparent, however,
unless you were to experiment with each move in the pool.
The most important skill for the clients to learn is how to manage
and move the board with an open palm. There are a variety of
exercises that use the surfing and skimming actions with the kick
board and these require good control over the board without
actually holding onto it. It is good to cue participants to place their
wrists on the board, as this assists with control. However, watch
out for the little fingers on each hand curling around the edges of
the board, as this can cause wrist and forearm discomfort and
fatigue: it usually happens when the participant feels that they will
be unable to control the board. It needs a little practice, but the
open palm technique is quickly learnt and once the participant
can appreciate how much effort to place on the board to get the
required resistance, and how the board behaves in the water, they
will feel confident about performing a number of exercises with
this technique.
Setting the pace
The speed of movement in the pool is dependent on the angle and
depth of the kickboard. Instruct the class on the difference between
a skim and a surf, and demonstrate how the difference in depth
can also add more intensity. Once the participants are familiar with
Watch kick board moves online
Watch videos of Marietta performing a selection of
kickboard exercises in the online version of this article at
fitnessnetwork.com.au/resource-library
the subtleties then coach them to move at your speed and change
the angle and depth to cater for their own individual strengths and
abilities. This way of empowering your participants encourages them
to make choices that are appropriate for their own specific needs.
Something different
A workout using the kickboard changes everything, even with
traditional exercises that your clients are already familiar with. Some
will find it effective straight away, while others may need a couple
of workouts to get used to it. Learning to control the board requires
constant concentration – there is no opportunity to mentally check
out, as the turbulence continually changes the direction of the board.
This gives the kick board the additional benefit of mental exercise for
your clients – yet another reason to set it free from the store room!
Marietta Mehanni is an award-winning presenter, highly respected instructor
mentor, Pelvic Floor First Ambassador and Australian Fitness Network
Ambassador with over 20 years’ experience teaching and presenting group
exercise. mariettamehanni.com
Have Your TV Audio Everywhere...
Introducing AppAudio for Fitness Clubs
TV sound is now available on Apple and Android Devices.
The revolution begins with a simple and free AppAudio download that
enables your members to enjoy club tv sound on their mobile devices. Clubs
can choose the level of softw &R7W