Speed Skaters Exercise in the Pool

Speed skaters is a popular land exercise that can also be very effective in the pool. The water level should be at the abdomen or lower so you can jump side-to-side with balance and control. If the water is deeper than your abdomen, jumping will be very hard. This full-body aqua exercise combines strength and aerobic training and has many variations for all fitness levels. You don't need any extra equipment, and always be mindful of your safety and form during the workout.

Video: Speed Skaters Aqua Exercise

This video shows two ways to do speed skaters in the pool, with and without jumping.

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Aqua Speed Skaters Benefits

Speed skaters is a full-body exercise that targets your core, major leg muscles, shoulders, and arms. The continuous side-jumping motion can improve your endurance, balance, agility, and coordination. If you do this exercise regularly, you'll notice improved strength and mobility in the hip, knee, and ankle joints.

How To Perform Speed Skaters in the Pool

Push off one leg to jump sideways and land on the opposite leg. As you land, bend your knee and bring the trailing leg diagonally behind the supporting leg, crossing it slightly behind you. Lean your torso forward slightly and push your arms through the water to maintain balance. Pause briefly, then repeat the movement in the opposite direction, and continue alternating legs with each side-jump. Keep your core engaged and maintain a smooth, continuous skating motion. Start slow, and gradually pick up your pace.

Simpler Speed Skaters Variation

Even with water support, aggressive side-to-side jumping can strain your leg joints if they aren't strong enough for the constant impact. Instead, try the same skating motion, but skip the jumping. Without the jump, you can focus more on controlled sideways pushing with your legs and arms while keeping your joints safe. These on-the-spot speed skaters can also work in chest-deep water.

More Speed Skater Variations

1. Jump back to the standing position after each lateral jump, and then repeat on the other side.
2. Perform speed skaters without moving your arms.
3. Swing the arms above water.
4. Squat once on one leg after you land on each side.

5. Perform the skating motion with your arms only.

Feel free to test these variations, or combine them into one smooth routine.