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).

(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.