Friday 8/7/2009

Pool workout

3 x's
25 meter freestyle laps
20 Pool rope overhead presses

2 x's
50 meter

Rabbit Hops: Hop as high as possible on both feet using just the ankle drive and continue in a straight line forward
Zig Zag Hops: Stand on one side of a lane line and hop side to side across it while moving forward so that each jump is at a 45 degree angle

1 x's
50 meter

Squat Jumps: Start in a forward lunge position w/ water at shoulder level. Propel yourself upward while shifting legs to the opposite lunge position prior to landing

Approach and Attack: Using a two, three, and four steps technique, attempt an approach, jump and swing the arms forward as though hitting the ball. The body should start up with water at chest height and prior to the jump, the water should be shoulder height.

Squat Frog Jumps: A squat jump starting from below the waterline and propelling yourself out of the water as high as possible.

20 Knee Tuck Jump: Standing in waist deep water, squat, explode upward and tuck the knees up to the chest as you clear the surface as though sitting on the water
20 Block Jump: Standing in chest-deep water with hands prepared to block, squat, explode upward pressing across the net with hands appropriately place for the blocking position, then land
20 Blocking w/ transition: Same as block jump only upon landing take a first step as though transition to an attack approach
20 Arm Swing: Standing in squat position, w/ water at shoulder level. Arms should be straight and behind, swing them forward as though hitting the ball