Virtual Practices

WEEK 3

All drills should be done with the strong and weak hand.

High Elbow Wrist Passing

Square high elbow position: Square your chest with the surface you will be passing against( or person). (Square means the line created by your shoulders is parallel to the surface you are passing to.)

Make sure your passing elbow is at the same height as your ear.  (Check in a mirror or film it to make sure.)

Various Release points:

Standard – ball is in line directly above the elbow, then externally rotate(move the ball back)
Overhead – Start in standard position but bring the ball over the head as it comes forward
Wide – Start in standard position but bring the ball away from the head as it comes forward

Transfer

Hold the ball in square high elbow position.
Bring down and around and transfer the ball to the other hand.
Return the ball to square high elbow position is the other arm.

Put the ball in play

Hold the ball in front of you.  
Toss the ball 4 to 6 inches up and catch it with the same hand. 
Bring the ball to square high elbow position.
Recap of Ball Handling Drills

Recap of Videos Watched with 14U

Release for ball, sandwich, outside arm to the ball: https://www.youtube.com/watch?v=f3Uz0DvpCBg

Drawing a foul: https://collegiatewaterpolo.org/kap7-tip-week-rewind-drawing-foul-press/

NCAA Men’s Championship Stanford vs Pacific: https://www.youtube.com/watch?v=8Af9Xcfj5wI

Monday, June 1: Workout #7

Stretching (30 sec of each)

Sets of 5

  • Push Ups – total between 60-110
  • Squats – total between 60-110

Sets of 12-15

Ball Handling

  • 15 minutes of laying on your back wrist flick, slowly try to get closer and closer to the ceiling

WEEK 2
Thursday, May 28: Workout #6
Stretching (30 sec of each)

Sets of 5 for a total of 30-50

*Alternate Sets of hop squat burpees/push up burpees  

Sets of 12-15

Ball Handling

  • 200 one hand catches (It can be from yourself laying down, it can be off a wall or rebounder).  
  • Play catch with a sibling or parent.  
  • After warming up your arm:

Wednesday, May 27: Workout #5

Stretching (30 sec of each)

Try doing the first 4 exercises from warmup with a broom.  (See Workout 2 HW.)

Sets of 5 (try to increase your total by 15)

Ball Handling:

Do every drill in the first 2:45 minutes of the video for 30-45 seconds with10-15 second break between the drills. 5 sets total.

If you don’t have a wall or a rebounder for some drills, do pump fakes in front of the mirror( focus on position of elbow, weak arm and fixating your legs-only upper body rotates ).

HW

Tuesday, May 26: Workout #4

Stretching (30 sec of each)

Sets of 5 for a total of 30-50

Sets of 12-15

Ball Handling

  • 200 one hand catches (It can be from yourself laying down, it can be off a wall or rebounder).  
  • Play catch with a sibling or parent.  
  • Dry land ball handling with Wolf Wigo (video below)
  • In the video below: Do every drill in the first 2:45 minutes of the video for 30-45 seconds with 10-15 second break between the drills. 5 sets total.

If you don’t have a wall or a rebounder for some drills, do pump fakes in front of the mirror( focus on position of elbow, weak arm and fixating your legs-only upper body rotates ).

WEEK 1
Thursday, May 21: Workout #3

Stretching: 

Try doing the first 4 exercises from warmup with a broom.  (See Workout 2 HW.)

Sets of 5 

Ball Handling:

  • Do every drill in the first 2:45 minutes of the video for 30-45 seconds with 10-15 second break between the drills.
  • 5 sets total
  • If you don’t have a wall or a rebounder for some drills, do pump fakes in front of the mirror( focus on position of elbow, weak arm and fixating your legs-only upper body rotates ).

Wednesday 5/20: Workout #2

Stretching (30 seconds of each)

Sets of 5 for a total of 30-50

Sets of 12-15

Ball Handling

  • 15 minutes of laying on your back wrist flick alternating hands, slowly try to get closer and closer to the ceiling 

Watch for Future Work Outs

Tuesday 5/19: Workout #1

Stretching (30 seconds of each)

Sets of 5 

  • Pushups – total between 50- 100
  • Squats – total between 50-100

Sets of 12-15

  • Feet up crunches – total between 50-100
  • Planks 30 seconds on, 30 seconds off for 5 minutes total

Ball Handling

15 minutes of laying on your back wrist flick, slowly try to get closer and closer to the ceiling