Photo via University of Houston

When I was on the swim team in high school, we commonly shared pool space with the football team. Saturday mornings after a game, the football team would hop in the pool for a quick active recovery workout.

Performing active recovery in a pool helps to reduce soreness, flushes out lactic acid and prevents a dropoff in performance. A 2010 study in the International Journal of Sports Medicine concluded a "swimming-based recovery session enhanced following day exercise performance.”

"Pool recovery training is all about reducing the amount of impact your body endures while taking it through a range of motions," says Brandon McGill, sports performance director at STACK Velocity Sports Performance.

The 9-lap pool recovery routine

STACK Velocity Sports Performance has designed a simple routine consisting of nine laps using various movements.

Begin by stretching out and getting the feel for the water with leg swings.

For optimal results, get in waist-deep water and use the side of the pool for stability.

• Forward Leg Swings — 2x10 each leg
• Sideways Leg Swings — 2x10 each leg

After the leg swings, begin the nine laps across the pool.

1. Forward Jog down, Backpedal back
2. Forward Jog down, Backpedal back
3. High Knees down, Carioca back
4. Butt Kicks down, Forward Skips back
5. High Knees down, Carioca back (facing other direction)
6. Freestyle swim down, Shuffle back
7. Freestyle swim down, Shuffle back (facing opposite way)
8. Breast stroke down, Lateral Skip back
9. Breast stroke down, Lateral Skip back

The laps may be adjusted depending on the players’ swimming ability. Other exercises to consider if the player isn’t a strong swimmer:

• Squat Jumps
• Knee Tuck Jumps
• Power Skips
• Swimming with a kickboard
• Jumping Jacks

Katelyn Lemen interns at USA Football while in her senior year at Ohio University, where she competes on the NCAA Division 1 Women’s swimming and diving team and studies Journalism and Sports Administration. She also serves on the executive board for Ohio’s Student-Athlete Advisory Committee (SAAC). Prior to Ohio, she attended Carmel High School (Indiana) where she lettered all four years.