Coach's Corner: Popular Drills

Two strokes diagonal with ball in hand---pick up and fake the ball---turn  onto your back & two backstrokes  with ball in hand other diagonal direction--- turn over and take four strokes forward---Repeat (done by 25's)

(This drill is usually done by using the entire pool but the space can be modified). 

    Start in one corner of the pool on the deck---10 jumping jacks---swim freestyle to opposite corner---get out and do 10 pushups---swim butterfly to the corner next to you---get out and do 15 squats---backstroke to opposite corner---get out and do 5 lunges on each leg---eggbeater with hands out of water to the corner where you started---repeat for 20 minutes.

(Exercises & time can be changed bases on coach preference).

Shove, Chop, & Block 

1. Start Position:

• Begin by positioning yourself directly behind your partner in the water.
• Place  your left hand on their left shoulder blade.
• Keep your hips at the surface of the water, maintaining a strong and balanced body position.

2. Initiate the Push:

• With your left hand, apply a firm diagonal shove directly under your partner's left shoulder blade.
• This action should move your partner slightly forward and to the side while creating space for your next movement.

3. Stroke into Position:

• As you push, simultaneously take a powerful stroke with your right hand into the open space created by the shove.
• Use this stroke to propel yourself forward and slightly around your partner.

4. Swing Your Hips:

• Rotate your hips quickly to swing them around and in front of your partner.
• This motion should allow you to establish a defensive position directly between your partner and the goal.

5. Defensive Block Position:

• Once you’re in front of your partner, raise your blocking hand (whichever hand is closest to the ball).
• Keep your body upright and hips at the surface, ready to block or deflect any incoming pass or shot.

6. Reset and Repeat:

• After blocking or simulating a block, reset by moving back behind your partner and go again, switching hands and sides as you continue.

(Find your own space in the pool for this drill).  For this drill you want to visualize that you are playing 5 on 6 defense at x1 or x3 (by American numbering). 

Start with hips up and feet out towards imaginary offense--hip over into shot block (you will want to first use the hand that would be closest to the cage to shot block, taking away near side)---switch shot blocking hands so that you would mirror your offensive player---move out towards the imaginary player and lunge to hit---recover quickly back to where you started using lunge strokes. Repeat 8 times---4 on each side.