Waterpolo University/Dryland Training - 14U Guard

$99

Dryland Training - 14U Guard

Course
23 Lessons

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

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)

Scorpion (5 Each Side)

Prone Snow Angels (10 times)

Cat Cow (10 times)

90/90 Hips (5 Each Side)

Side Skip Both Sides (20 Yards Each Side)

Bird Dog (5 Each Side)

Shoulder Scap Push-Up (10 times)

Pike Push Up (10 times)

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

Wall Sit (60 seconds)

Squat With Overhead Medball Press (10 times)

Box Jump (16") - 6 times

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

Pull Up (3-5 times)

Face Pull with Band (10 times)

Eccentric Push-Up (3sec) - (6 times)

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

Plank (60 seconds)

Shoulder Tap (10 Each Side)

Deadbugs (opposite) - (10 Each Arm)

Mobility/Stretching

Child Pose Stretch (30 seconds)

Butterfly Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)