Course curriculum

  • 1

    This is Swimsanity HIIT

    • Welcome to Swimsanity HIIT

    • The key facts: Swimsanity® HIIT

  • 2

    Let's get started!

    • Lead from the front

    • Say hello and meet the class

    • Kick off the session with the health and safety briefing

    • Start with a warm up

    • Watch the participants

    • Learning Assessment - The Start

  • 3

    HIIT Training Principles

    • HIIT the pool

    • Benefits of HIIT

    • HIIT Principles

    • Planning HIIT Workouts

    • Working with Different Abilities

    • Monitoring Exercise Intensity

    • Safety Considerations

    • HIIT Quiz

    • Learning Assessment - HIIT

  • 4

    Water Training Principles

    • Water Training Principles

    • Benefits of Training in Water

    • Buoyancy

    • Depth

    • Drag / Water Resistance

    • Hydrostatic Pressure

    • Viscosity, Turbulence and Surface Tension

    • Heat dissipation

    • Water temperature 

    • Levers

    • Learning Assessment - Water Training

  • 5

    Teaching Skills

    • Teaching Skills

    • Verbal instructions and teaching skills

    • Visual teaching skills

    • Safety and Effectiveness 

    • Progressions and adaptations

    • Learning Assessment - Teaching

  • 6

    Paddle Exercises

    • Paddle Exercises

    • Paddle Setup

    • Key benefits of paddle exercises

    • Push out and in

    • Sweeping side to side

    • Punching forwards

    • Punching side to side

    • Long arm lift up and push down

    • Biceps and triceps

    • Albatrosses

    • Breaststroke arms

    • Front crawl arms

    • Butterfly arms

    • Learning Assessment - Paddle Exercises

  • 7

    Wall Exercises

    • Using Walls

    • Benefits of using the walls

    • Sit ups reaching towards toes

    • Sit ups reaching for ceiling

    • Sit ups reaching to the sides

    • Long Leg Raises

    • Side leg lift

    • Easy push ups

    • Assisted push ups

    • Full Push Ups

    • Swimsanity Lift Up

    • Forward and backward leg lifts

    • Learning Assessment - Wall exercises

  • 8

    Running and Movement

    • Running and Movement

    • Benefits of Running and Movement

    • Running on the spot- standing tall

    • High speed running on the spot - crouching down

    • Treading water

    • Running forwards or in circles

    • Running backwards

    • Running Sideways

    • Sprinting from point to point

    • Learning Assessment - Movement

  • 9

    Jumping Exercises

    • Jumping

    • Benefits of Jumping Exercises

    • Jumps Up

    • Star Jumps

    • One Legged Hopping Jumps 

    • Bunny hopping

    • Forwards / Backwards Jumps

    • Learning Assessment - Jumping

  • 10

    Kicking

    • Kicking Exercises

    • The Benefits of Kicking Exercises

    • Kicking on front– Long legs

    • Kicking on back– Long legs

    • Kicking on side

    • Kicking obliques

    • Learning Assessment - Kicking

  • 11

    Team Exercises

    • Team exercises

    • Tag

    • Swim of war

    • The Salmon

  • 12

    Cool Down

    • Introduction

    • Cool down - The benefits

    • Moving Stretches

    • Standing Stretches

    • Learning Assessment - Cool Down

  • 13

    Music

    • Music

    • Keep it fresh, maintain the intensity

    • Mix and Flow

    • Music precautions

    • Learning Assessment - Music

  • 14

    Promoting Growth

  • 15

    Safety

    • Introduction

    • Facility Safety

    • Paddle Safety

    • Electrical Safety

    • Participant Numbers

    • Participant Readiness

    • Session Structure

    • Learning Assessment - Safety

  • 16

    Further reading / Bibliography

    • Bibliography

  • 17

    Whats next?

    • Copy of Next steps to complete training