Aquatic Fitness: Split Squat Jump Alternating

Focus on maximizing your power in and out of the pool with this underwater routine.

This shallow-water exercise helps maximize overall power and performance. It focuses on force, speed and strength, which can help any athlete take their game to the next level.


Start in a lunge position with your left leg forward and push up with explosive energy. Switch legs while in the air, land in lunge position and continue into the next rep. Perform this exercise with one fluid movement after another. Use your arms to help push yourself up and out of the water.

The key is to focus on power. Make sure you channel most of your energy into getting yourself out of the water.


  • Try to get your hips as high out of the water as possible
  • Use a steady, fluid motion
  • Land with stability and control
  • Wear water shoes to protect your feet from rough pool surfaces

You can adjust this exercise by using single repetitions, with or without the leg switch, and by resting/pausing in between reps.


Cross-training and water exercises are beneficial for every athlete — from runners to weightlifters. After all, water resistance may help build strength and power. There’s also could be much less impact on your bones, joints and muscles when exercising underwater, which can help reduce regular wear and tear.

If you’re looking to make some serious progress in the pool, swap your inner tubes and lazy rivers for aquatic exercise. You’ll be hooked in no time.