Waterpolo University/Dryland Training – 12U Goalkeeper

$99

Dryland Training – 12U Goalkeeper

Course
24 Lessons

Complete dryland training routine for 12U water polo goalkeepers. Includes strength, mobility, core, and reaction drills—no pool needed. Minimal equipment (med ball & band). Perfect for building athleticism, power, and quickness on land. Easy-to-follow format with reps, sets, and rest time. Ideal for home or team use.

Contents

Full Training on Paper

12U Goalkeeper.pdf

Dynamic Warm Up - On the Floor

Iron Cross (5 Each Leg)

Single Leg Raises (5 Each Arm)

Knee Extension w/ Hands Behind Knee (5 Each Arm)

Straight Leg Angle Rotation (5 Each Arm)

Prone Snow Angels (10 Each Arm)

Cat-Cow (10 times)

Shoulder Scap Push-Ups (10 times)

Downward Dog with Right-Left Calf Stretch (10 seconds)

Right and Left Leg Pigeon (10 seconds)

Jumping Jacks (3 Rounds of 20s On/10s Off)

Reaction on Wall (3 times 6 shots)

Lower Body (3 Rounds w/ 30s Rest in between)

Wall Sit (30 seconds)

Squat to Jump (10 times)

Lateral Lunge (5 Each Leg)

Upper Body (3 Rounds w/ 30s Rest in between)

Medball Slam (4-6lbs)

External Shoulder Rotation (10 Each Arm)

Bear Crawl (10 Step Ea Side, only forward)

Core (3 Rounds w/ 30s Rest in between)

Plank (30 seconds)

Deadbugs (opposite) - (10 Each Arm)

Superman (10 times)

Mobility/Stretching

Butterfly Stretch (30 seconds)

Child Pose Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)