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.

Videos:

CWPA Tips of the Week- With Olympians Wolf Wigo and Bradley Schumacher

Drive Defense and Taking away ball side: http://www.youtube.com/watch?v=NpwD5-PA-lc

Shooting Body Position:  http://www.youtube.com/watch?v=0hWGSkDnRHA

Upslide:  http://www.youtube.com/watch?v=duPUZJsxqUA

Faking: http://www.youtube.com/watch?v=ywZxp8gp2QE

Outside Turn, beginner and advanced:  http://www.youtube.com/watch?v=SMeTkPfjr6Y

Skip Shot: http://www.youtube.com/watch?v=LIMYdQZFAj8

Backhand:  http://www.youtube.com/watch?v=gtJc-H3FOXI

Eggbeater: http://www.youtube.com/watch?v=OW7B6k_09VQ

Flipping the Ball: http://www.youtube.com/watch?v=Jb1TBVfyTCI

Championship Series-With Olympian Brenda Villa

Getting ball side position on offense: https://www.youtube.com/watch?v=f3Uz0DvpCBg

Sealing off, Separation, Turn: https://www.youtube.com/watch?v=hm9RU8z2Am4

Polo 101 Series- With Coach Farkas of Shaquatics

(Made for a young age team, some physical aspects of wapo not addressed)

Positions: http://www.youtube.com/watch?v=wcP10Gu4gdE

Regular Fouls: http://www.youtube.com/watch?v=rpKnTn8DtpA

Turnovers and Exclusions: http://www.youtube.com/watch?v=ZdYTbGOuH-A

Pressure Passing: http://www.youtube.com/watch?v=-aOoCJMD4sg

Defense: http://www.youtube.com/watch?v=DGN_2pdsrGQ

Self Worth: http://www.youtube.com/watch?v=BBilW05EfzE

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Articles:

Articles by Robert Gaughran (a little dated, but the main points are still very valid)

Situational Fundamentals-

http://www.waterpoloplanet.com/HTML_Robert_pages/05_Situation_Fundamentals1.html

http://www.waterpoloplanet.com/HTML_Robert_pages/05_Situation_Fundamentals2.html

Water Polo Commandments-

http://www.waterpoloplanet.com/HTML_Robert_pages/03_Polo_Commandments.html

Defensive Tactics-

http://www.waterpoloplanet.com/HTML_Robert_pages/02_Defensive_Tactics1.html

http://www.waterpoloplanet.com/HTML_Robert_pages/02_Defensive_Tactics2.html

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

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

Dryland Workout 7-17-13: 

Good Luck!!! 

---Don't forget to hydrate during the rest periods---

WARM UP

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)

X3

[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

X3

[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!)

  

GOOD JOB YOU DID IT!!!!