RUNNING AND WALKING
Position your body with your head, shoulders, hips and feet vertically aligned. Using a modified running/marching motion, coordinate your leg and arm movements as in running.
CROSS COUNTRY SKI
Body is vertically aligned and legs and arms are straight. Scissor legs forward and backward from the hip, leading with your toes. Coordinate the arms and legs as in Cross Country Skiing.
Sit as if in a straight back chair with your thighs stabilized. Alternating legs, kick out from the knee, then pull your heel back as if trying to kick your buttocks. Try to make the water boil in front of you.
STRAIGHT LEG TOE TOUCH
Body is in vertical position. Keeping legs straight, bring each leg near the surface and return it to the starting position. Alternating left and right, reach for toes with your opposite arm and bring the other arm behind you. This is a strong movement and is not recommended for people with back pain.
This move is similar to the football drill of running through two parallel lines of tires. The body is open and vertical. Have your legs turned out and feet flexed as you alternate pushing down with each leg.
OPEN AND CLOSE
Begin with vertical posture, arms and legs straight and toes pointed down toward the bottom of the pool. Open and close arms and legs by extending straight limbs out to the sides of your body and returning to the starting position.
A full-body exercise similar to running except the movement is like climbing a ladder diagonally. Reach forward with one arm into the water and then pull it through past your hip. Bring your opposite knee toward your chest, and at the same time, push the other leg straight back until it is fully extended.