KAATSU Aqua Bands - How To Use In Pool

For who? water athletes, Baby Boomers, retirees, student-athletes
For what? Strength, stamina, functional movement, mobility, flexibility, recovery




















































Depending if you are a competitive swimmer (healthy or injured), a masters swimmer (healthy or injured) or a water polo player or a land-based athlete interested in working out in the pool, there are a number of kicking sets you can do in the pool:

1. Pool Kicking Sets

To develop speed
• 1 x 25 easy + 1 x 25 fast
• 1 x 25 easy + 1 x 50 fast
• 1 x 25 easy + 1 x 75 fast
• 1 x 25 easy + 1 x 100 fast

To develop stamina:
• 1 x 25 easy + 30 seconds vertical kicking (hands in water)
• 1 x 25 easy + 30 seconds vertical kicking (hands out of water)
• 1 x 25 easy + 30 seconds vertical kicking (wrists out of water)
• 1 x 25 easy + 30 seconds vertical kicking (elbows out of water)

To develop strength:
• 10 x 25 kicking with KAATSU Aqua Bands (2 butterfly, 2 backstroke, 2 breaststroke and 4 freestyle)
• 3 sets of vertical kicking with KAATSU Aqua Bands until mouth goes below surface of water
• Aqua-walking, aqua-jogging or aqua-running with KAATSU Aqua Bands in waist-deep water
• 3 x 60 seconds of treading water (eggbeater) with KAATSU Aqua Bands

2. Open Water Kicking Sets

To develop stamina:
• 500m kick in open water with a kickboard
• 500m kick in open water with a kickboard and short-blade fins
• 500m kick in open water with a kickboard and long-blade fins
• 500m kick in open water without a kickboard, hands sculling in front
• 500m kick in open water without a kickboard or fins, hands sculling at sides

To develop navigational IQ:
• 500m backstroke kick in open water with arms stretched out in front
• 500m backstroke kick in open water with hands sculling at sides

To develop strength and stamina:
• 100m backstroke kick with arms stretched up above the chest in the air
• 100m easy freestyle back to start
• 75m backstroke kick with arms stretched up above the chest in the air
• 75m easy freestyle back to start
• 50m backstroke kick with arms stretched up above the chest in the air
• 50m easy freestyle back to start
• 25m backstroke kick with arms stretched up above the chest in the air
• 25m easy freestyle back to start

To develop speed and kinetic awareness of the power of the ocean:
• 30 minutes of bodysurfing with a regular kickboard
• 30 minutes of bodysurfing with a regular kickboard and fins
• 30 minutes of bodysurfing with fins

3. Pool or Open Water Kicking Sets

Just for fun and challenge
• Swim with shoes in open water trying to keep a streamlined body position
• Vertical kicking with shoes in the pool
• Vertical kicking holding liter bottles filled with water
• Push off wall underwater and try to go as far as possible underwater while holding a kickboard in outstretched arms
• Two people face each other and hold one kickboard between them in the vertical position. Each kick vigorously against each other, in the opposite direction, until they have moved 5 meters

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