Heel Clicks

Heel Click Exercise in the Pool

​Heel Click, also called leprechaun kick, is a traditional Irish dance move. But this move also makes a great aquatic exercise with so many benefits. This article will provide you with the instructions and animations for this exercise. ​

​​HOW TO PERFORM

Starting Position:
Stand up straight with your feet shoulder-width apart. Put your hands down by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level. 
Action:
Jump as high as you can. When you reach the highest point of your jump, bring your knees apart and up to your chest, then touch your heels together. Once your feet land on the floor, immediately jump up again and repeat until you feel like you can’t do anymore.
Breathing:
Exhale as you jump and inhale as you land. Keep your breathing steady and do not hold your breath. ​

​MUSCLES USED:

​The primary targets are the abs. This exercise also works your whole leg, from the knee to the hip. Your calf muscles will be particularly worked since you are using your feet to initiate the jump. Your back muscles help to keep you upright throughout the movement.

​BENEFITS:

1. Helps in weight loss. 
2. Helps strengthen your ankle and knee joints.
3. Improves your balance and coordination. 
4. Improves stamina and cardiovascular fitness. 
5. helps you to build strength and endurance.

​​VARIATIONS:

1. Use aqua dumbbells to make jumping easier
2. Perform the exercise with your arms raised up above your head for higher intensity. 
3. Change the depth of the water and see how this affects your performance.
4. To increase the intensity of the exercise, add a squat while touching your heels together.
5. Land on one leg at a time to increase the load on your leg muscles. ​

​SAFETY

​This is a high intensity exercise that requires jumping. You should only do this exercise if you are physically fit and prepared for this kind of intensity. Do not perform this exercise If you have any medical conditions or injuries that limit your jumping ability. Although this exercise is done in shallow water, you should not do it without lifeguard supervision. ​

All Cardio Exercises