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)
- Chicken arm rotation forward/backward
- Twin engine rotation forward/backward
- Wrist rotations
- Trunk circles https://www.youtube.com/watch?v=kaLXnR_HohE
- Trunk rotations https://www.youtube.com/watch?v=haWuH3LRFI4
- Bent over trunk twists https://www.youtube.com/watch?v=du6phHuK0Rk
- Swipe the back of your leg https://www.youtube.com/watch?v=jG1DPrIsDn4
- RDL https://www.youtube.com/watch?v=MsE_T9nAsSE
Sets of 5
- Push Ups – total between 60-110
- Squats – total between 60-110
Sets of 12-15
- Feet up crunches – total between 60-110 https://www.youtube.com/watch?v=ah9iFKLp7uE
- Planks (:40 on :20 off for 6 minutes) https://www.youtube.com/watch?v=lismOShjHnA
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)
- Chicken arm rotation forward/backward
- Twin engine rotation forward/backward
- Wrist rotations
- Trunk circles https://www.youtube.com/watch?v=kaLXnR_HohE
- Bent over trunk twists https://www.youtube.com/watch?v=du6phHuK0Rk
- Heel to toe rocker https://www.youtube.com/watch?v=wAyN_LuEr7E
Sets of 5 for a total of 30-50
- Burpees tutorial https://www.youtube.com/watch?v=mUYJqe_sJFE
*Alternate Sets of hop squat burpees/push up burpees
Sets of 12-15
- Butterfly sit-ups – total between 50-100 https://www.youtube.com/watch?v=HghGGudXuGM
- Bird Dog – total 45-60 https://www.youtube.com/watch?v=eHOwFxSBQmM
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:
- 50 one knee slams (description begins at 2:30 of this video https://www.youtube.com/watch?v=KI3_iuZ5ySk)
Wednesday, May 27: Workout #5
Stretching (30 sec of each)
- Chicken arm rotation forward/backward
- Twin engine rotation forward/backward
- Wrist rotations
- Trunk circles https://www.youtube.com/watch?v=kaLXnR_HohE
- Bent over trunk twists https://www.youtube.com/watch?v=du6phHuK0Rk
- Heel to toe rocker https://www.youtube.com/watch?v=wAyN_LuEr7E
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)
- Pushups – total between 50-100
- Squats – total between 50-100 https://www.youtube.com/watch?v=p1d2Pg_f954
- Planks (:40 on :20 off for 5 minutes) https://www.youtube.com/watch?v=lismOShjHnA
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
- Watch Plank Video above
- Day 1 of 30 Day Challenge – Film it!
- Read the following articles:
Tuesday, May 26: Workout #4
Stretching (30 sec of each)
- Chicken arm rotation forward/backward
- Twin engine rotation forward/backward
- Wrist rotations
- Trunk circles https://www.youtube.com/watch?v=kaLXnR_HohE
- Bent over trunk twists https://www.youtube.com/watch?v=du6phHuK0Rk
- Heel to toe rocker https://www.youtube.com/watch?v=wAyN_LuEr7E
Sets of 5 for a total of 30-50
- Burpees tutorial https://www.youtube.com/watch?v=mUYJqe_sJFE
- Alternate Sets of Baby burpees/push up burpees
Sets of 12-15
- Butterfly sit-ups – total between 50-100 https://www.youtube.com/watch?v=HghGGudXuGM
- Bird Dog – total 45-60 https://www.youtube.com/watch?v=eHOwFxSBQmM
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:
- 30 sec of each
- Chicken arm rotation forward/backward
- Twin engine rotation forward/backward
- Wrist rotations
- Trunk circles https://www.youtube.com/watch?v=kaLXnR_HohE
- Bent over trunk twists https://www.youtube.com/watch?v=du6phHuK0Rk
- Heel to toe rocker https://www.youtube.com/watch?v=wAyN_LuEr7E
Try doing the first 4 exercises from warmup with a broom. (See Workout 2 HW.)
Sets of 5
- pushups – total between 50-100
- Squats – total between 50-100 https://www.youtube.com/watch?v=p1d2Pg_f954
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)
- Chicken arm rotation forward/backward
- Twin engine rotation forward/backward
- Wrist rotations
- Trunk circles https://www.youtube.com/watch?v=kaLXnR_HohE
- Bent over trunk twists https://www.youtube.com/watch?v=du6phHuK0Rk
- Heel to toe rocker https://www.youtube.com/watch?v=wAyN_LuEr7E
Sets of 5 for a total of 30-50
- Burpees tutorial https://www.youtube.com/watch?v=mUYJqe_sJFE
- Alternate Sets of Baby burpees/push up burpees
Sets of 12-15
- Butterfly sit-ups – total between 50-100 https://www.youtube.com/watch?v=HghGGudXuGM
- Bird Dog – total 45-60 https://www.youtube.com/watch?v=eHOwFxSBQmM
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
- Push Up Video – https://www.youtube.com/watch?v=lnR_kb5Wjf8
- Warm up with a broom https://www.youtube.com/watch?v=jntLBTQ6rUk
Tuesday 5/19: Workout #1
Stretching (30 seconds of each)
- Chicken arm rotation – forwards then backwards
- Twin engine rotation – forwards then backwards
- Wrist rotations
- Trunk rotations
- Swipe the back of your leg (VIDEO: https://www.youtube.com/watch?v=jG1DPrIsDn4)
- RDL – Romanian dead lifts (VIDEO: https://www.youtube.com/watch?v=MsE_T9nAsSE)
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