Table 2: Aquatic power training exercises.

Exercise Sets Repetitions Step-ups on the pool stairs or underwater riser 3 10 on each leg Walking forward and backwards 2   Step-downs on pool stairs or underwater risers 3 10 on each leg Walking forward and backwards 2   Row with foam water dumbbells 3 10 Walking forward and backwards 2   Hip extension leg lifts 3 10 on each leg Walking forward and backwards 2   Hip abduction 3 10 Walking forward and backwards 2   Hip adduction 3 10 Walking forward and backwards 2   Plantar flexion heel raises 3 10 Calf stretches—30 seconds each stretch 2   Walking forward and backwards 2   Dorsiflexion toe raises 3 10