Yes, form is a major issue. It's one reason I don't lift as often as I'd like. My form is pretty bad and it's not uncommon for me to hurt my back or neck while doing squats.
marauder wrote:After I went to Afghanistan I think all my quick twitch muscles died because I was hiking long distances and climbing up giant hills.
Heh, I understand. There have been a few periods of relative inactivity in my life too. I think the idea about fast twitch muscles is that they don't die like that and you can't really do anything about them. I have read that you'll lose fast twitch muscles as you get older, but you shouldn't even notice this until well into your 30s.
Thinking about it, here's are a few drills that should develop speed and strength relevant for water wars:
For both, completely fill up your water gun of choice. You'll be running with this.
1. (Speed/agility) Mark off an area 20 meters apart. Run back and forth between this line as fast as you can 5 times. Repeat this with a rest period. The rest period should be long enough to allow for full recovery.
2. (Intervals) Go to a track or other area with distance marked off, and alternate between (for example) 100 meters of sprinting and 100 meters of jogging. Do this for half an hour or until you tire.
Should be a good starting point for water war specific training.