Water Polo Strength - U/16s - Phase 1

Jono Wallace-Smith

Water Polo
Coach
Jono Wallace-Smith

A program designed for youth water polo athletes based around building the initial physical qualities required to handle more water polo training and to help improve water polo performance.

A short (<30 mins) session twice per week focusing around flexibility, general & specific strength development and work capacity.

The program also focuses on developing strength & mobility through hips & shoulders as common injury sites for water polo players

$39
Get Water Polo Strength - U/16s - Phase 1
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Build Physicality for Youth W/Polo
Develop the physical qualities needed to handle more water polo training, improve water polo performance and reduce risk of injury
Features
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Programming 2 days per week
2 short (approx. 30 min) session per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Delivered through the TrainHeroic app for easy access and the ability to track your progress
Equipment
Required
Theraband // Medicine Ball (2-3kg) // 1-5kg Dumbbells and/or Weight Plates
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

Prep

A

Dynamic Lower Body Flexibility 1

1 round - rest as needed between exercises Back Eagles x 10 Front Eagles x 10 Leg Swings (Fwd/Bwd) x 10 (each side) Leg Swings (Lateral) x 10 (each side) Trail Leg Circles (Standing) x 10 (each side) Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oU_aJa-aSnWGmnZtEo-VgyZ

Strength/Power

B

Throwers Circuit

1 round - approx 10-15 secs rest between each exercise Tube Overs x 8 (each side) Tube Under x 8 (each side) Tube Sides x 8 (each side) Tube Acrosses x 8 (each side) Tube Loops x 8 Weighted Trunk Twists x 10 Weighted Bent-over Swings x 10 Weighted Arm Circles x 5 fwd & back (each side) Weighted Wrist Twists x 10 (each side) Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oUfa-xaG-UnXgco7psDk3zk

Strength/Power

C

Aquatics Extensive MedBall Circuit

3 rounds - 20 secs on, 20 secs off Goal is rhythm & flow (not max output) - easy speed MB Chest Pass MB OH Pass MB Slams MB Side to Side Slams MB Rotation Pushes (each side) MB Rotations (each side) MB OH Rotations (each side) MB Bent-over Underhand Pass MB Long Seated Chest Pass MB Rollback Chest Pass MB Seated Side Pass (each side) Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oVpbnkoRIkkkQGwyJ_k3B5e

Thursday
Week 1 Day 5

Prep

A

Dynamic Lower Body Flexibility 1

1 round - rest as needed between exercises Back Eagles x 10 Front Eagles x 10 Leg Swings (Fwd/Bwd) x 10 (each side) Leg Swings (Lateral) x 10 (each side) Trail Leg Circles (Standing) x 10 (each side) Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oU_aJa-aSnWGmnZtEo-VgyZ

Strength/Power

B

Throwers Circuit

1 round - approx 10-15 secs rest between each exercise Tube Overs x 8 (each side) Tube Under x 8 (each side) Tube Sides x 8 (each side) Tube Acrosses x 8 (each side) Tube Loops x 8 Weighted Trunk Twists x 10 Weighted Bent-over Swings x 10 Weighted Arm Circles x 5 fwd & back (each side) Weighted Wrist Twists x 10 (each side) Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oUfa-xaG-UnXgco7psDk3zk

Strength/Power

C

Gen Str Circuit 1

2 rounds of each exercise 15 secs on, 15 secs off Push Ups Prisnor Squats V-Sits Back Hypers Rocket Jumps Straight-body Dips Cossack Extensions L-Overs Swimming Burpees Kneeling Goodmornings Youtube Link: https://youtube.com/playlist?list=PLD3zu-nIj4oU53jLisBFsWx43PEjUyiX-

Coach
More from Jono Wallace-Smith
coach-avatar Jono Wallace-Smith

Physical Preparation Coach that has been working with Water Polo athletes for over 10 years across club, state, national & international levels - currently working with Aussie Stingers Rowie Webster and Maddy Steere

More from Jono Wallace-Smith

programs
Water Polo Strength - U/16s - Phase 1
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