The Conditioning
drills below have been provided by Joe Camporese from San Diego !
The acronyms are easy. HU is head up, OTW is on the whistle. Go to it !
CONDITIONING W/O H20 polo balls
- Builds…Increase speed as you go down the pool
VAR. head up or down.
- Flutter kick hands in front elbows locked. Lots of
white water with the feet.
- Front to Back alternate hip roll right/left snapping
the hips around.(OTW) look all around not just backwards.
- Stop & Go (OTW) HU freestyle. On the whistle you
stop and get your legs underneath you and lacing the fingers on top
of the head getting the shoulders out of the water. (OTW) you return
to a HU sprint. Continue down the pool.
- Out of the hole- a stop & go (OTW) on the stop
keeps the hips up.
- Eggbeater facing backward. Your back faces the direction
you are traveling with hands up. (OTW) you turn 90 degrees keeping your
hands out of the water.
- Change of direction on the whistle (Springing over
the hips)
- Springing over the hips and attack (alternate right/left)
- Transition (showing the hands on a drive)
- All out sprints with Press outs pressing the body
up out of the pool.
- Back to Ready-(OTW) starting with the hips up, getting
over the hips & Swimming 4-6 backstrokes, going right back to the
ready position.
- Square out drill 4 forward 2 right, 4 forward 2 left.
- FACE ME double arm pull pushing away from the body
then explode swimming 4 hard stokes. Face opposite wall after every
4 strokes.
- Burst and lunges-4 hard strokes then explode R,L,C,
block the ball after a shot has been taken.
- Vertical Butterfly- shorter arm pulls w/ breaststroke
kick. Pull kick pull
- Add 2 change of Directions- e.g. 2-1, 4-1, 6-1, etc.
- Backwards Feathering with hands pushing the water
away & keeping the hips up and the toes pointing in the direction
you are going.
- Shark- Freestyle with one knee bent and the foot out
the water. Alt legs
- Bursts & slants 6 hard strokes at a 45 degree
angle (OTW)change direction
- Change of directions following side markers.
- Elbows high- high turnover driving the hands very
quickly (15-20 times) going from a vertical to a horizontal then sprinting
to a set point.
- Sprinting Out & Back- (sets of 5) as the 1st player
returns the second player takes off. Variations (HU) HU out HD back.
CONDITIONING with a partner
- Jousting face your partner and center pool (OTW) push the person
back by pushing with the arms (never stop moving the arms) keeping the
hips up.
- Jousting for 15 seconds (OTW) after then end 15 seconds to find a
new partner and joust again.
- Jousting, then swimming in a direction with one partner pressing
the hips down for the specified length. Return to jousting and switch
who presses the hips down.
- Back Crossover- (not loosing eye contact with the person you are
guarding as they swim over your back every 4 to 5 strokes). Start swimming
side by side as the person swim over your back roll over onto your stomach
maintaining eye contact as they swim to the other side.
- Satan Drill (my favorite) Partner presses down for 10-15 seconds
then they swim to a specific point and back. While the person swim the
person that was pressing downs lacing their fingers on top of their
head. Repeat 3 times then switch partners. Three sets of three
- Lunges up with a partner pressing you down.
|