Water Polo Swim 21
For Water Polo Swim Training sessions please click here
Sample Training Sessions:
Junior mixed ability
10 -16 length (25m) warm up; continuous swim, mainly f/s. Coach tips; concentrate on style and stretching
3 off 100m f/s on 2mins, 2.15 mins or 2.5 mins depending on ability - gauge as session progresses!
50 m trudgeon head up active rest
2 off 75 medley (B/fly, bk/str, br/str) on 1:30 or 1:45 depending on ability (f/s instead of fly for weaker swimmers)
50m egg beater with a ball (lying flat) active rest
3 off 25m sprints f/s, head up, trudgeon
25m br/str active rest
25m Head up with a ball f/s
25m Head up with a ball 3 off 360 turns per 25m & trudgeon
25m Head up with a ball 3 off 360 turns per 25m opposite direction
Deep water leg exercises - Coaching tips; emphasis on leg action, hand and arm support, active rest, effort
Ball handling - as time and space allows
3m apart dry passes no 1 hand
& above with a turn
& above turning opposite way
& above turn one way then another
4 m apart 20 dry passes
4m apart wet passes (coaching tips!)
Push passes at 5m
2m apart LH & RH
6m apart (if space available) dry passes
& with lob
Backhand passing over 4m (show action and coach)
Power shoot at 6m; block, fast retrieve and re-take.
Coaching tips on all above with action and continuous encourangement and / or feedback
Variations with season and with skill development Incorporate chest & elbow clear the 'dummy', and etc as necessary
Shooting skills
Drive from half way pick up and shoot 7m (give feedback where necessary. Be positive.
Drive from half way dry catch and shoot at 7m - look for good exemplars! Encourage positve traits.
& push from 2-3m
Crossover with completion (choose a good passer!)
Concentrate on speed of pick up, transfer of horizonal speed to vertical, shooting technique, ball placement (& power vs accuracy for gretaest effectiveness - the uncertainty principle applies here!)
Coached game - as time allows
Major points; possession, commitment to counter attack, cross ball, set up an attacking D, , pressure, covering, team awareness. The final pass. FINISHING!
``Stop session, give feedback, encourage and talk thro good examples as well as poor!
Mottos
keep them thinking & working (& use the active rest)
water polo is the 'chess of sports'. So, out-think then out-play!
t e a m i p s w i c h s w i m m i n g
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