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Doing Shadow Work in Water to Improve Technique and Strength of Movement Patterns

If you take your body through specific movement patterns on a regular basis and can benefit from improving strength and technique of said patterns, you might consider doing some training while partially submerged in water.

The resistance that water provides allows for functional strength-building, and also encourages focus on quality of movement that invariably requires involvement of your core.

Here, I am working on improving my tennis groundstrokes, building strength throughout my core and the specific muscles involved with each of these strokes, all while striving to maintain good balance on my feet under water.

Doing "shadow work" in this fashion for any movement patterns that are useful to your everyday life is a highly effective way of strengthening the neural pathways that govern these movements. I encourage you to give this a try.

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

Mobility Exercise Progressions

For some suggestions on how to set up a simple workout area at home, please feel free to view:

Suggested Resources for a Home Gym


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