Waterpolo University/Dryland Training - 14U Center

$99

Dryland Training - 14U Center

Course
23 Lessons

This course features a dryland training session specifically designed for 14U water polo players who play the center position. The exercises focus on building strength, balance, explosiveness, and shoulder mobility—everything a young center needs to develop early dominance at 2 meters.

Contents

Full Training on Paper

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Dynamic Warm Up

Skipping with Forward Arm Circles (20 yards)

Skipping Backward with Arm Circles (20 yards)

Side Skip Both Sides (20 Yards Each Side)

Glute Bridge (10 times)

90/90 Hips (5 Each Side)

Prone Snow Angels (10 times)

Cat Cow (10 times)

Shoulder Scap Push Up (10 times)

Pike Push Up (10 times)

Shoulder Tap (10 Each Side) - 3 rounds

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

Burpees (3 Rounds of 20s ON/10s OFF)

Split Squat (8 Each Side)

Box Jump (16") - 6 times

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

Clap Push Up (5 times)

Push Up with 1 Arm on Medball (5 Each Arm)

Face Pull with Band (10 times)

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

Plank (60 seconds)

Deadbugs (opposite) - 10 Each Side

Medball Russian Twist (10 Each Side)

Mobility/Stretching

Child Pose Stretch (30 seconds)

Butterfly Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)