Resistance Exercises for Shot Speed/Leg Strength

Mike Reid will answer your questions about physical training, weight training and general training for water polo.
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Re: Resistance Exercises for Shot Speed/Leg Strength

Postby dantedett » Wed Apr 28, 2010 11:19 pm

There are a lot of ways to improve the eggbeater kick; but research has shown that the best way to improve is by performing the kick in the water under the same conditions that you use the kick in a game (blocking position moving forward and sideways, shooting position moving forward and sideways). Learning to use the correct technique in performing the kick will also help you improve. The best way to increase leg strength is to add resistance while you are performing the kick in the water. There are a number of ways to add resistance in the water:
1. Using heavy weighted balls- Use two hands to pass heavy balls (6-12 lbs) between two players in the water, and/or one player on deck and the other in the water.
2. Tie a resistance stretch cord or surgical tubing around your waist and egg beater away from the ball until you reach full extension of the band. Hold that position for 20-30 seconds and then return to the wall-repeat 8-10 times. Too add more resistance use a weight rack attached to a pulley that you can change the resistance or use a heavier stretch cord.
3. One player pushing down on the shoulders of another player who is doing the eggbeater- 2 sets of 10 X 5-10 second repeats with 5-10 second rest, hands out of water.
4. Explosive jumps- explode up on whistle, bringing hands over head, come up and touch top of goal, etc. Repeat with hands starting in water and with hands out of the water.
5. Eggbeater using a weight belt around your waist. ( Be careful and not use so much weight that you injure your legs)
6. Hold a full 5 gallon water bottle up-side down over your head and eggbeater until the bottle is empty. Again, be careful of injury. If it hurts, don't do it or use a lessor weight.

In all of these resistance exercises, or anytime you perform the eggbeater kick, be sure and warm up the legs first with easy kicking and passing the ball.
Coach Dante

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