Water Polo Strength - U/16s At Home - Phase 1
Jono Wallace-Smith
Water PoloA program designed to help begin developing the initial physical qualities to handle more water polo training improve water polo performance...from home
The program will help build range of motion, general strength, body control and reduce the risk of common water polo injuries
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
Crawls Circuit 1
2 rounds of 5m each exercise - 10-15 secs rest between exercises Front Crawl Back Crawl Sideways (each way) Belly-Up/Table-Top Iguana ***Focus: Smooth, Controlled, Stable*** Youtube Link: https://www.youtube.com/playlist?list=PLD3zu-nIj4oUh7hpGZJtvXs53igkPyPnu
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-
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
Crawls Circuit 1
2 rounds of 5m each exercise - 10-15 secs rest between exercises Front Crawl Back Crawl Sideways (each way) Belly-Up/Table-Top Iguana ***Focus: Smooth, Controlled, Stable*** Youtube Link: https://www.youtube.com/playlist?list=PLD3zu-nIj4oUh7hpGZJtvXs53igkPyPnu
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-
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
