Sunday, September 1, 2013

Important Videos and Articles for Wapo

Players and Parents,

Kraken Water Polo players need to take the time to watch all of these videos and to read all of these articles as soon as possible. This will be very important over the season, and we will only be talking very briefly about these things in practice. Especially if you have missed, or will be missing practices over the rest of the season, you need to watch/read these. And a few weeks from now, watch/read them again.
Thank you.

CWPA Tips of the Week- With Olympians Wolf Wigo and Bradley Schumacher
Drive Defense and Taking away ball side:
Outside Turn, beginner and advanced:

Championship Series-With Olympian Brenda Villa
Getting ball side position on offense:
Sealing off, Separation, Turn:

Polo 101 Series- With Coach Farkas of Shaquatics
(Made for a young age team, some physical aspects of wapo not addressed)

Articles by Robert Gaughran (a little dated, but the main points are still very valid)
Situational Fundamentals-
Water Polo Commandments-
Defensive Tactics-

Thank you. I am available if anyone has any questions from these videos/articles. I hope you learned a lot.

Water Polo Men's Classification 5/6 - Hungary v Spain Full Replay - London 2012 Olympic Games

Water Polo Men's Classification 5/6 - Hungary v Spain Full Replay - London 2012 Olympic Games

Fun little game to watch. GHSWPA refs don't call quite the same, but a good learning experience anyway!

Wednesday, July 17, 2013

Dryland Workout 7-17-13: 
Good Luck!!! 
---Don't forget to hydrate during the rest periods---

4 step lunges, 5 pushups, 10 crunches,
30 sec “high knees” running in place,
5 leglifts, 5 squats, 20 side leg lifts,
30 sec perfect pushup position plank,
3 supermans, 3 frog jumps,
10 windmill arms, 10 head roll stretches,
30 sec wall sit, 10 calf raises,
100 Crunches (optional: vary left/right)
[1 min rest]

First Set (no rest, push through)
10 pushups
20 mountain climbers
20 leg lifts
40 sec fast scissor kicks (w/core engaged)
[1 min rest]

Second Set (no rest, push through)
10 squats
14 side lunges (7 Each Leg)
14 step lunges (7 Each Leg)
5 Power Jumps
[1 min rest]

Last Set (Focus on the good burn!!)
6x30Tight Fast Arm circles 
(30/per direction/ per position) 
Engaged, Straight Arms
Do 1-3 circling inwards, then 1-3 again opposite direction.
Position 1- Shoulder width, arms out to front, "zombie"
Position 2- Shoulder height, arms out to side, the letter "T"
Position 3- Shoulder width, arms up vertical, "field goal"

2x10 Supermans (2 sec hold, 30 sec between set)
2x10 Tricep Dips (slow down/fast up, 30 sec between set)

Cool Down
1 Mile Cool Down (descending speed gradually from jogging to slow easy walk. 10 minutes estimated)
5-10 Minutes Full Body Stretching (breathe deep)
Recovery Food/Drink (don't wait more than 30 min after workout for this!)