We would like to provide some training drills to kick off our Sunday practices. If a board member is not there (or is potentially on their way bc they like to sleep in) please feel free to kick these off on your own!
Trish will lead the first couple to help get people acquainted with the drills, but these should be pretty familiar. You do not have to do them all!
5 Min treading drill (individual / group)
5 - 1 minute rotations (will need a clock)
Feel free to add a jug, ball or hold a kickboard for more of a challenge
15 seconds: Hands out of the water
15 seconds: Elbows out of the water
15 seconds: Arms straight in the air
15 seconds: rest / arms down
Square Team Treading (Jack’s drill)
Establish a square in the deep end of the pool
Line up starting at one end with a weighted or non-weighted ball
First person treads across with ball in their hand in a shoot position
While they are treading the rest of the group treads in line with their elbows out of the water
Once the first person finishes crossing the pool, the ball is passed back to the front of the line while everyone treads hands down
Reaction Drill
Establish a leader with the whistle on deck
Everyone spread out in the pool
Leader blows the whistle and points in a direction
Players swim in that direction until the leader blows the whistle again and points somewhere else
This can be done 3-5 times and should be 1-2 min each with rests in between
Treading Circles
Get everyone in a big circle and grab multiple items to tread with (a couple balls, water jug, kickboard, etc)
Have everyone keep their arms up out of the water and pass these items to each other continuously
About 5 minutes
3 Passes, 3 Shots Drill
Set up your first shooter just inside ½ pool
Have a passer at the 2 M (either right or left side depending on who is shooting)
Establish some to retrieve balls before going to the back of the line
The shooter becomes the passer
The passer becomes the ball retriever
First shooter swims heads up to about 6-7 M - player starts with a ball and may pump fake and move before shooting
Then shooter swims to 4-5 M and receives a dry pass for a catch and shoot (no pump fakes; if you drop it or miss it keep going) - middle of cage
Then swims for a ball side drive and wet pass along the post
Passing - No Defense
Set up 6 players like you would on offense
Dry pass the ball from the 1 to the 6 (around the outside, one player at a time) without dropping the ball
When you catch the ball, take a look at the cage, and give a pump fake or make a move toward the goal, fake it to the hole set - get creative, but make it a strong water polo move
Once the ball makes it to the 6, make a wet pass to the whole set
If anyone drops the ball, you have to start over
As you get better at this, start to integrate the hole set earlier with a wet pass from the top and they can kick it back out
The purpose of this drill is to concentrate on good passes, communication and speed to work the ball around
Integrate defense as the drill advances
You can also set up in 6-5 offense and do this drill to work on your 1-in and 6-in moves
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