Slow laps

Swim a lap underwater very slowly. Relax. Get to the other side with as little movment as possible. The object is to stay down not to get to the otherside fast.

Example: 1 lap in 45 seconds

20 breaths in 20 minutes

Equipment:

1. Get a watch that has a reloadable countdown timer, such as the Seiko Illuminator or Timex Marathon. Set it up to beep every 30 seconds.
2. No pool needed!!

DO NOT HYPERVENTALATE. When it beeps take a big breath. Hold it for 2/3rds of the 30 second time. For the last 1/3 slowly exhale. If you can't make the full 30 seconds then breath normally untill the next beep and then start again with 1 breath. Do this for a period of at least 10 minutes at least once per day.

Over time, months or years, you will be able to increase the 30 second time gradually to a minute or more. The object is to condition yourself into relaxing, lowering your heart rate and changing your breathing pattern into one that better suited to UWH.

Dolphin in Canadian or Bogdats in South Africian

You just do laps with mask, snorkel and fins.  Going qown touch teh bottom and back up, exhale before breaking the surface. 3 times per lap.

Example: Do 6 every 40 seconds.

Farlap

Swim 1 length underwater, if you can't make it finish the lap on the surface doing the craw. Do the return lap on the surface doing the craw.

Example: Do 6 every 60 seconds.

Farlap, Modified

Swim 1 length of crawl, 1 length of legs only, 1 length of arms only, 1 length underwater.

Example: Do 6 every 120 seconds.

To the Black Line and Back

Start on the side of the pool and swin underwater to the first lane marker. Turn around and swim back to the wall. Take a breath and swim to the 2nd lane marker, turn around and swim back to the wall and take a breath. Continue this untill you get all the way across the pool.

Half and Half

Swim half a length on the surface and the 2nd half underwater. Or  swim half a length underwater and the 2nd half on the surface.

WARM UP

 300m warm up
 6 x 50m (1 min) BOGDATs
 6 x 50m (1 min)  12.5 under, 12.5 over, 12.5 under, 12.5 over, ending  hard under
 6 x 50m (1 min)   25 yds under, 25 over  (These can be split w/3 over,  under)
 6 x 25m  (30 - 35 secs) Underwaters

My pratice with Club Puck:
    1x 200m warmup
    3x25m 1 lap under dolphin 1 under flutter, 3rd swim  surface
    3x25m under 1/2 over 1/2, 3/4 under 1/4 over, 1 under
    3x25m under, last length fast 30sec/length
    30 sec rest
    3x50m under, last length fast 30sec/length
    30 sec rest
    3x75m under, last length fast 30sec/length
    30 sec rest
    3x100m under, last length fast 30sec/length
    30 sec rest

    4x200m swim in 3 minutes
    100m swim, last 50m under
    100m swim, last length under
    repeat sequence

 Body Position:

Kendall discussed the importance of body position and the mechanics of the shot.  Head and shoulders are up and the elbow is up.  How the puck is lifted and rolled down the stick with the flick of the wrist at the end to finish off the shot.

 Warm Up:

We started by warming up our wrists (which is important) and gentle rolling the puck down the front of the stick.

 Target Shooting:

We then worked on aiming for a target and making our shots land on that target.  Say, a team mate s stick.  We worked in pairs and passed back and forth to our team mate.

Continuous Shots:

We also worked on continuous shots while moving. We were taking shots while moving in a flutter kick and a dolphin kick.

 Tight Natural Curl:

Yori and Greg worked with us on our curls.  Yori started us out with the natural curl concentrating on bringing our knees all the way up to our chins and our heels were kicking our butts.  This is how we visualize a tight curl and protect the puck.  They also emphasized the importance of kicking out of our curls.

 Reverse Curl:

We then did the same thing with the reverse curl.  Our free hand was out in front protecting the puck (and our curl).

 Wide Curl:

Then we moved on to a wider curl where we use our fins to clear out an area and move the puck in a little arc.  This curl is found to be very effective.  We did both natural and reverse.

 The Chase:

Then the guys would do the chase on us while we curled away from them.  This was very helpful in teaching us how to maintain possession while curling with the puck.  This would be good to practice with your own club.

 Warm up & Carry:

Steve Shepard worked with us on our puck handling. After warming up our wrists, we worked on carrying the puck on our sticks. We did the weave through the weights while looking ahead.  We carried the puck on the tip of our sticks to practice control.

 Spinning the Puck:

We worked on the V, and then spinning the puck around our sticks.

 The Dummy:

Steve then showed us the Dummy move (shown on the SA training tape).  This move is performed by faking to the right (for right handed players) and then  breaking  our wrist to turn to the left and KICK away out of it.

 The Fake Dummy:

He also showed us the fake dummy which is also a fake to the right, then our stick is flipped over to the glove side and we swim left under our left arm.  These moves need to be visualized and practiced to get easier to do.  They are very effective!

 Kelp Dives:

Sue worked with us on moving in the water with the least effort.  We worked on using the kelp dive to get to mid water and to the bottom.

Angle Movement:

Sue worked with us on vertical moves and how to make them the most effective by also moving on an angle.  Her drills help us become more aware of our team mates.

Positional Passing

Position your 6 team mates in the 6 positions you normally use when you play. Stay in the same relative locations when you are on the bottom and on the top. Pass the puck among the 6 positions. Work on timing when to go up so you don't miss a pass.

Positional Passing with movement

Same as Positional Passing with the addition of the whole group swimming around the pool.

Getting the puck out of the corner

6 team members are in team positions situated by defending goal between goal and right pool corner, Puck is by defending goal right side end. All start facing the goal. Pass the puck in this order Right half passes to swing back -> Left half back -> Left wing -> center -> Right wing. All move forward up the wall towards the other goal. Stay down until the puck has gone all the way around.

OFFENSE/DEFENSE

The 7 Formation:

John Fisher worked with us on defense and the 7 formation. We worked at using the  end around  in our zone 3 and zone 2.  (Zone one is where we start on the wall.)  We used our strong forward to bring it back to the strong half back, (swim) and on a 45 degree angle back, the half back gives it to the swing (swim).  The swing swims back on the same 45 degree angle and gives it to the (weak now new strong) half back.  While doing this, we are swimming backward, facing our own goal when we receive our pass. We were learning to always curl to the outside, away from the opponents. This move is a backwards 7 when started on the left side.  As we practiced these moves and as the weekend went on, we were all on the same track and got progressively better and faster at this 7 move or  end around .  This move, when done efficiently, is very effective on the opponents.

 POSSESSION

Follow up:

We worked on passing the puck over or past our opponent and then following it up.

3 on 2:

We also did drills with 3 on 2.  The 3 offenders were attempting to score on the 2 defenders.

Keep Away:

We played a game of keep away where the team who made 5 complete passes would get 1 point.  Then, to make the game more interesting, we would have to stay down and watch the next pass completed.  We would often be rewarded when we stayed down by getting the puck passed back to us! This was very helpful in our scrimmages.  We learned to stay down and be available for a pass back!

Curling Relays:

We also did some curling relays.  The first relay was with 1 natural curl, the second relay was a reverse curl.  The third relay was with 1 natural and 1 reverse curl.  What a big help on the curls!

4 in a square

Mark a square, approximately 10 feet(3 meters) out on the bottom of the pool. You can use 2 walls and a puck to mark where the 2 other imagary lines intersect. Put the puck in the middle. Start on the surface with 4 players, each has a side of the square to defend. the object is to keep the puck from going out  through your side. Your out of the game if the puck goes through your side or you go up for air. So try to push/pass the puck through as many sides with one breath as you can.

The Weave  - difficult to master but worth it