Table 2: Aquatic power training exercises.

ExerciseSetsRepetitions

Step-ups on the pool stairs or underwater riser310 on each leg
Walking forward and backwards2
Step-downs on pool stairs or underwater risers310 on each leg
Walking forward and backwards2
Row with foam water dumbbells310
Walking forward and backwards2
Hip extension leg lifts310 on each leg
Walking forward and backwards2
Hip abduction310
Walking forward and backwards2
Hip adduction310
Walking forward and backwards2
Plantar flexion heel raises310
Calf stretches—30 seconds each stretch2
Walking forward and backwards2
Dorsiflexion toe raises310