STEVE HAMANN WATER POLO CLINIC
FOR
GOALKEEPERS AND COACHES
THE CLINIC THAT COMES TO YOUR POOL!
To Coaches and players:
Below is a list of 8 different workouts plus extra combo for you to use. I hope this will help in your programs.
Thank you for viewing my web page and I hope to see you at one of my clinics.
(Note: Terms use in the following are explained in great detail in the clinic not only in the terminologies used by Steve but by seeing him model the proper technique and by the goalkeepers practicing the skills under Steve's direct supervision)
(The following workout: it is early season and we don't want to pull muscles, etc.)
Stretch
Warm up:
4 laps-crawl stroke, 2 laps-breast stroke, 2 laps-egg beater prone,
2 laps-egg-beater vertical.
Walk ten laps: using my easy/HARD method
The first 1/2 of each lap will be the rest period where the goalies should
egg-beater in a vertical position with hands in the water. Remember my
explanation on how to rest!
LAP #
1 - easy
2 - easy
3 - 1/2 easy, 1/2 HARD
4 - easy
5 - HARD
6 - easy
7 - Hard
8 - 1/2 easy, 1/2 HARD
9 - easy (this lap sets goalie up for the last lap)
10 - HARD and progressive
Cage work
3 sets of 6 "side-to-side"
Look for proper technique (as outline in my clinic)
2-5 minutes "pull-downs" out side of cage
(remember proper technique outlined in clinic)
2 sets of 10 "pull downs" in the cage
(remember: size is very important, remember watching
Steve)
It is time for shots
(remember what I explained on shots)
Coaches: Please let me know what you thing about the
goalkeepers workout posted here. Are there other items
your would like me to cover? Do you need a shorter workout
or do you need more? Thank you.
(Note: Terms use in the following are explained in great detail in the clinic not only in the terminologies used by Steve but by seeing him model the proper technique and by the goalkeepers practicing the skills under Steve's direct supervision)
(The following workout: it is early season and we don't want to pull muscles, etc.)
Stretch
Warm up:
4 laps-crawl stroke, 2 laps-breast stroke, 2 laps-egg beater prone,
2 laps-egg beater vertical.
Walk twenty laps: using my easy/HARD method
The first 1/2 of each lap will be the rest period where the goalies should
egg-beater in a vertical position with hands in the water. Remember my
explanation on how to rest!
LAP #
1 - easy
2 - easy
3 - 1/2 easy, 1/2 HARD
4 - easy
5 - HARD
6 - easy
7 - Hard
8 - 1/2 easy, 1/2 HARD
9 - easy (this lap sets goalie up for the last lap)
10 - HARD and progressive
11 - easy
12 - easy
13 - 1/2 easy, 1/2 HARD
14 - easy
15 - HARD
16 - easy
17 - Hard
18 - 1/2 easy, 1/2 HARD
19 - easy (this lap sets goalie up for the last lap)
20 - HARD and progressive
Cage work
2 sets of 6 and 1 set of 10 "side-to-side"
Look for proper technique (as outline in my clinic)
2-5 minutes "pull-downs" out side of cage
(remember proper technique outlined in clinic)
2 sets of 10 "pull downs" in the cage
(remember: size is very important, remember watching
Steve)
It is time for shots
(remember what I explained on shots)
Coaches: Please let me know what you thing about the
goalkeepers workout posted here. Are there other items
your would like me to cover? Do you need a shorter workout
or do you need more? Thank you.
(Note: Terms use in the following are explained in great detail in the clinic not only in the terminologies used by Steve but by seeing him model the proper technique and by the goalkeepers practicing the skills under Steve's direct supervision)
(The following workout: it is early season and we don't want to pull muscles, etc.)
Stretch
Warm up:
4 laps-crawl stroke, 2 laps-breast stroke, 2 laps-egg beater prone,
2 laps-egg beater vertical.
Walk 6 laps:
5 laps "easy" (work on height out of the water)
1 lap progressive and "HARD"
Cage work:
3 sets of 6 and 1 set of 10 "side-to-side"
Twice this week, 1 set of 10 'timed'
Look for proper technique (as outline in my clinic)
2-5 minutes "pull-downs" out side of cage
(remember proper technique outlined in clinic)
2 sets of 10 "pull downs" in the cage
(remember: size is very important, remember watching
Steve)
It is time for shots
(remember what I explained on shots)
Coaches: Please let me know what you thing about the
goalkeepers workout posted here. Are there other items
your would like me to cover? Do you need a shorter workout
or do you need more? Thank you.
(Note: Terms use in the following are explained in great detail in the clinic not only in the terminologies used by Steve but by seeing him model the proper technique and by the goalkeepers practicing the skills under Steve's direct supervision)
(We have gone through 3 weeks of workouts building up our strength, now it is time to pick up the pace. NOTE: Coaches for the inexperienced goalkeepers, you need to tone this workout down.)
Stretch:
Warm up:
4 laps-crawl stroke, 2 laps-breast stroke, 2 laps-egg beater prone,
2 laps-egg beater vertical (hands in the water).
Walk 6 laps:
1st lap-"easy" (as always)
4 laps-1/2 "easy" and 1/2 "HARD"
1 lap-progressive and "HARD" (always)
(goalkeepers: you must remember what makes the
easy/HARD method work, as explained in both words and
by example in the clinic)
Cage work:
4 sets of 10 "side-to-side"
Twice this week, 1 set of 10 'timed' (lets do it on
Tuesday and Thursday). It is important to work on your proper
technique (as outline in the clinic)
5 minutes "pull-downs" out side of cage
(remember your hand placement and what the "ball"
is used for!) and it is time to move further apart.
3 sets of 10 "pull-downs" in the cage
1 set this week (lets make it on Wednesday) max-
out (size is very important, remember watching Steve
and what he said about "pull-downs")
It is time for shots:
Continue working on angel shots (remember hand and
shoulder placement and don't forget to make "BB"
your friend). [Mon and Wed]
Add 8 meter shots "taking the fake" (as we worked on
in the clinic. Remember hand and body placement)
[Mon, Tue, and Thur]
You need to continue to work on the "one arm" and
"two hand block". (Remember what you are supposed
to do with the ball). [Every practice, every shot]
Practice all your skills on your own (as explained
in the clinic)
Coaches: Please let me know what you thing about the
goalkeepers workout posted here. Are there other items
your would like me to cover? Do you need a shorter workout
or do you need more? Thank you.
(Note: Terms use in the following are explained in great detail in the clinic not only in the terminologies used by Steve but by seeing him model the proper technique and by the goalkeepers practicing the skills under Steve's direct supervision)
(We have gone through 4 weeks of workouts building our strength up, we are now approaching mid season strength. NOTE: Coaches for the inexperienced goalkeepers, you need to tone this workout down.)
Stretch:
Warm up:
4 laps-crawl stroke, 2 laps-breast stroke, 2 laps-egg beater
prone, 2 laps-egg beater vertical (hands in the water).
Walk 6 laps:
3 double laps "easy" for 1 1/2 laps and "HARD" the last 1/2
lap of each set, swim one lap for rest in between each
double lap (goalkeepers: you must remember what makes
the easy/HARD method work, as explained in both words
and by example in the clinic)
Cage work:
2 sets of 6 "side-to-side"
3 sets of 10 "side-to-side"
Twice this week, 1 set of 10 'timed' (lets do it on
Monday and Wednesday). It is important to work on
your proper technique (as outline in the clinic)
5 minutes "pull-downs" out side of cage
(remember your hand placement and what the "ball"
is used for!), increase distance as your arm gets loose,
and move your partner around.
3 sets of 10 "pull-downs" in the cage
2 sets this week (lets make it on Tuesday and
Thursday) is to be all out (size is very important,
remember watching Steve and what he said about
"pull-downs")
It is time for shots:
You need to continue to work on the "one arm" and
"two hand block". (Remember what you are supposed
to do with the ball). [Every practice, every shot]
Continue working on angel shots (remember hand and
shoulder placement. Don't forget to make "BB" your
friend). Shots should now be high/low and cross cage.
[Every practice]
Add 8 meter shots "taking the fake" and "popping up"
(as we worked on in the clinic. Remember hand and
body placement) [Tuesday]
Cross cage pass and shot. (Remember where your
shoulder should be as you move across the cage and
where to put your hands as you block the ball. Don't
forget to use "BB").
[Monday and Wednesday]
Practice all your skills on your own (as explained
in the clinic)
Coaches: Please let me know what you thing about the
goalkeepers workout posted here. Are there other items
your would like me to cover? Do you need a shorter workout
or do you need more? Thank you.
(Note: Terms use in the following are explained in great detail in the clinic not only in the terminologies used by Steve but by seeing him model the proper technique and by the goalkeepers practicing the skills under Steve's direct supervision)
(We have gone through 5 weeks of workouts building our strength up, we should now be at mid season strength. NOTE: Coaches for the inexperienced goalkeepers, you need to tone this workout down.)
Stretch:
Warm up:
4 laps-crawl stroke, 2 laps-breast stroke, 2 laps-egg beater
prone, 2 laps-egg beater vertical (hands in the water).
Walk 8 laps:
4 double laps "easy" for 1 1/2 laps and "HARD" the last 1/2
lap of each set, swim one lap for rest in between each
double lap (goalkeepers: you must remember what makes
the easy/HARD method work, as explained in both words
and by example in the clinic). This is too early in the
season to go easy on conditioning the day before a game.
Cage work:
5 sets of 6 "side-to-side"
1 set of 10 "side-to-side". Let this set be with the coach
pointing to the corners.
Once this week, 1 set of 10 'timed' (lets do it on
Wednesday). It is important to work on your
proper technique (as outline in the clinic)
5 minutes "pull-downs" out side of cage
(remember your hand placement and what the "ball"
is used for!), increase distance as your arm gets loose,
and move your partner around.
3 sets of 10 "pull-downs" in the cage
1 set this week (lets make it on Tuesday) is to be all
out (size is very important, remember watching
Steve and what he said about "pull-downs")
It is time for shots:
What shots are your goalkeepers having a hard
time blocking? Please let me know and I can
put some shooting drills in to work one them!!!!
You need to continue to work on the "one arm" and
"two hand block". (Remember what you are supposed
to do with the ball). [Every practice, every shot]
Continue working on angel shots (remember hand and
shoulder placement. Don't forget to use "BB" your friend).
Shots should now be high/low and cross cage.
[Every practice]
Add 8 meter shots "taking the fake" and "popping up"
(as we worked on in the clinic. Remember hand and
body placement) [Monday and Wednesday]
Cross cage pass and shot. (Remember where your
shoulder should be as you move across the cage and
where to put your hands as you block the ball. Use
"Buddy Bar") [Tuesday]
Lob shots. (Remember arm and shoulder action to
your movement, where your shoulder should be as
you are moving across the cage, what your legs are
doing, and how to block the ball with your hand)
[Tuesday and Thursday]
Practice all your skills on your own (as explained
in the clinic)
Coaches: Please let me know what you thing about the
goalkeepers workout posted here. Are there other items
your would like me to cover? Do you need a shorter workout
or do you need more? Thank you.
(Note: Terms use in the following are explained in great detail in the clinic not only in the terminologies used by Steve but by seeing him model the proper technique and by the goalkeepers practicing the skills under Steve's direct supervision)
(We have gone through 6 weeks of workouts building our strength up, we should now be at mid season strength. NOTE: Coaches for the inexperienced goalkeepers, you need to tone this workout down.)
Stretch:
Warm up:
4 laps-crawl stroke, 2 laps-breast stroke, 2 laps-egg beater
prone, 2 laps-egg beater vertical (hands in the water).
Walk 8 laps:
4 double laps "easy" for 1 1/2 laps and "HARD" the last 1/2
lap of each set, swim one lap for rest in between each
double lap (goalkeepers: you must remember what makes
the easy/HARD method work, as explained in both words
and by example in the clinic).
If you have league games this week, the day before the
league game you might want to do the following workout:
(Walk twenty laps: using my easy/HARD method
The first 1/2 of each lap will be the rest period where the goalies should
egg-beater in a vertical position with hands in the water. Remember my
explanation on how to rest!
LAP #
1 - easy
2 - easy
3 - 1/2 easy, 1/2 HARD
4 - easy
5 - HARD
6 - easy
7 - Hard
8 - 1/2 easy, 1/2 HARD
9 - easy (this lap sets goalie up for the last lap)
10 - HARD and progressive
11 - easy
12 - easy
13 - 1/2 easy, 1/2 HARD
14 - easy
15 - HARD
16 - easy
17 - Hard
18 - 1/2 easy, 1/2 HARD
19 - easy (this lap sets goalie up for the last lap)
20 - HARD and progressive)
Cage work:
4 sets of 10 "side-to-side"
2 sets of 6 "side-to-side"
1 set of 10 "side-to-side" with coach pointing to corners.
Once this week, 1 set of 10 'timed' (lets do it on
Wednesday). It is important to work on your
proper technique (as outline in the clinic)
5 minutes "pull-downs" out side of cage
(remember your hand placement and what the "ball"
is used for!), increase distance as your arm gets loose,
and move your partner around.
3 sets of 10 "pull-downs" in the cage
1 set each day is to be all out (size is very important,
remember watching Steve and what he said about
"pull-downs")
It is time for shots:
What shots are your goalkeepers having a hard
time blocking? Please let me know and I can
put some shooting drills in to work one them!!!!
You need to continue to work on the "one arm" and
"two hand block". (Remember what you are supposed
to do with the ball). [Every practice, every shot]
Continue working on angel shots (remember hand and
shoulder placement. Use "BB"). Shots should
now be high/low and cross cage [Every practice]
Add 8 meter shots "taking the fake" and "popping up"
(as we worked on in the clinic. Remember hand and
body placement) [Monday and Wednesday]
Cross cage pass and shot. (Remember where your
shoulder should be as you move across the cage and
where to put your hands as you block the ball. Use
"Buddy Bar") [Tuesday]
Lob shots. (Remember arm and shoulder action to
your movement, where your shoulder should be as
you are moving across the cage, what your legs are
doing, and how to block the ball with your hand)
[Tuesday and Thursday]
Practice all your skills on your own (as explained
in the clinic)
Coaches: Please let me know what you thing about the
goalkeepers workout posted here. Are there other items
your would like me to cover? Do you need a shorter workout
or do you need more? Thank you.
(Note: Terms use in the following are explained in great detail in the clinic not only in the terminologies used by Steve but by seeing him model the proper technique and by the goalkeepers practicing the skills under Steve's direct supervision)
(We have gone through many weeks of workouts building our strength up, goalkeepers should now be at mid season strength. Each week is different now with league games and the type of opponent you are facing. This requires different types of conditioning workouts for your goalkeepers. With that in mind, you will need to pick and choose the daily workout that best fits your individual needs for each day of the week.)
Stretch:
Warm up:
4 laps-crawl stroke, 2 laps-breast stroke, 2 laps-egg beater
prone, 2 laps-egg beater vertical (hands in the water).
* Walk 8 laps:
4 double laps "easy" for 1 1/2 laps and "HARD" the last 1/2
lap of each set, swim one lap for rest in between each
double lap (goalkeepers: you must remember what makes
the easy/HARD method work, as explained in both words
and by example in the clinic).
or
* Walk 8 laps:
1st lap-"easy" (as always)
6 laps-1/2 "easy" and 1/2 "HARD"
1 lap-progressive and "HARD" (always)
(goalkeepers: you must remember what makes the
easy/HARD method work, as explained in both words and
by example in the clinic)
or
* Walk 8 laps:
1st lap-"easy" (as always)
2nd lap-"easy"
3rd lap-"HARD"
3 laps-1/2 "easy" and 1/2 "HARD"
7th lap-"easy"
1 lap-progressive and "HARD" (always)
(goalkeepers: you must remember what makes the
easy/HARD method work, as explained in both words and
by example in the clinic)
or
* If you have league games this week, the day before the
league game you might want to do the following workout:
(Walk ten laps: using my easy/HARD method
The first 1/2 of each lap will be the rest period where the goalies should
egg-beater in a vertical position with hands in the water. Remember my
explanation on how to rest!
LAP #
1 - easy
2 - easy
3 - 1/2 easy, 1/2 HARD
4 - easy
5 - HARD
6 - easy
7 - Hard
8 - 1/2 easy, 1/2 HARD
9 - easy (this lap sets goalie up for the last lap)
10 - HARD and progressive
Cage work:
4 sets of 10 "side-to-side"
2 sets of 6 "side-to-side"
1 set of 10 "side-to-side" with coach pointing to corners.
Once this week, 1 set of 10 'timed' (lets do it on
Wednesday). It is important to work on your
proper technique (as outline in the clinic)
or
5 sets of 6 "side-to-side"
1 set of 10 "side-to-side". Let this set be with the coach
pointing to the corners.
Once this week, 1 set of 10 'timed' (lets do it on
Wednesday). It is important to work on your
proper technique (as outline in the clinic)
or
2 sets of 6 "side-to-side"
3 sets of 10 "side-to-side"
Twice this week, 1 set of 10 'timed' (lets do it on
Monday and Wednesday). It is important to work on
your proper technique (as outline in the clinic)
Must do:
5 minutes "pull-downs" out side of cage
(remember your hand placement and what the "ball"
is used for!), increase distance as your arm gets loose,
and move your partner around. Very important for
goalkeepers to work on control.
3 sets of 10 "pull-downs" in the cage
1 set all out
(size is very important, remember watching Steve
and what he said about "pull-downs")
or
3 sets of 10 "pull-downs" in the cage
(size is very important, remember watching Steve
and what he said about "pull-downs")
It is time for shots:
What shots are your goalkeepers having a hard
time blocking? Please let me know and I can
put some shooting drills in to work one them!!!!
You need to continue to work on the "one arm" and
"two hand block". (Remember what you are supposed
to do with the ball). [Every practice, every shot]
Continue working on angel shots (remember hand and
shoulder placement. Use "BB"). Shots should
now be high/low and cross cage [Every practice]
Add 8 meter shots "taking the fake" and "popping up"
(as we worked on in the clinic. Remember hand and
body placement) [Monday and Wednesday]
Cross cage pass and shot. (Remember where your
shoulder should be as you move across the cage and
where to put your hands as you block the ball. Use
"Buddy Bar") [Tuesday]
Lob shots. (Remember arm and shoulder action to
your movement, where your shoulder should be as
you are moving across the cage, what your legs are
doing, and how to block the ball with your hand)
[Tuesday and Thursday]
Practice all your skills on your own (as explained
in the clinic)
Coaches: Please let me know what you thing about the
goalkeepers workout posted here. Are there other items
your would like me to cover? Do you need a shorter workout
or do you need more? Thank you.
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