See our best shooters from 2002 in action. Watch for their body/leg position, trunk rotation and follow through!
Water Polo Shooting from Andrew Yanitsas on Vimeo.
Please note that they may take some time to download as we tried to keep the video quality high
Skating (egg beater to breast kick) Emphasis on agility and movement (distance) in the water
Skating with hands up (same with hands up. Leading hand flicks to steal the ball. Emphasis on the original movement, plus the snap of the hips to recover balance)
Lunges- Similar to freestyle with breast kick with the exception that the arm comes forward and out to steal on each stroke. After each kick, use core to prepare legs for next kick
Blocking- We block staying relatively square on with the arm in front of the body. If the right arm is blocking then the right leg is leading. This allows for the player to be stable and to react to the situation as from this position they can move technically.
Back skating (egg beater to breast kick) Emphasis on agility and movement (distance) in the water
Creeping then over the legs and slap the water. (we use the term rotation or pivot over the hips)
Set 1 (2.3km)
12x50 on 55, 50, 45 (600) 10min
7x200m on 3min (2km) 33min
These 7 are broken into
4x200 on 3min
2x100 on 1.30
4x50 sprint on the 45
12x25 sprint on the 30 (2.3km)
40min total
Set 2
10x 50 on 50 warm up (500) 9min
Pyramid
Going up on the 140 cycle for 100m, coming down on the 1.35
100 (1.40)
200 (3.20)
300 5min
400 6.40
400 6.20
300 4.45
200 3.10
100 1.35
2.5km this would take you up to the 45min mark
To Finish off it would be best to do 10x 50 of polo swimming
Breast, double breast, free with breast kick, back with
breast kick, Breast double kick, skating, lunges, back skating, side lunges etc
I didn’t put any sprints in this one as it is heavy and
great for aerobic fitness. Really good for mentality too as its tough.
That would take you to 3km
Set 3
5x100 IM (1.45) 9min
6x50 Breast (1) 6min
Pyramid x 2
50,100,150,200,250,200,150,100,50 (1.25km x 2)
50s are on 45, 100s on 1.30, 150 on 2.15, 200 on 3min, 250
on 3.45 (Basically on the 1.30 cycle but should be easier as its gradual
increase)
55min
8x 25 sprint on 30 (this will see how tough you are!!)
Should take an hour to finish or just over
3.5km
