Ejercicios Con Gomas Water Polo
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LATEX BAND WARM UP FOR WATER POLO FOR SHOULDER STRENGTHENING AND INJURY PREVENTION ______________________________________________________________ Aerobic Warm up: • •
5-10 minutes dynamic movement to raise heart rate to at least 160 bpm body and joints should feel warm Do not attempt the following without warming up the body
Latex Band exercises: • •
• • •
10 x reps It is important to keep good posture throughout these exercises: - Straight back - Hold abdominals tight with hips rotated - Shoulders 2 cm up 1 cm back - Chin up and head back Slow, controlled movement in both directions Breathe out on first movement Breathe in on return movement
______________________________________________________________ 1. Shoulder Shrug • • • •
Start with shoulders 2cm up and 1 cm back Hold latex band with thumbs facing forwards Push shoulders down as far as possible Return to original position
______________________________________________________________ 2. • •
•
Elbows away from the body Both left and then right arms Arm at 90° Elbows tucked in side
______________________________________________________________ 2. Elbows into the body • • •
Both left and then right arms Arm at 90° Elbows tucked in side
______________________________________________________________ 3. Arms away from the body • • • •
Both left and then right Arm slightly bent Arm pulls down from 12 o’clock position to 3 o’clock Arm returns to starting position
______________________________________________________________
4. Arms to the body • • • •
Both left and then right Arm slightly bent Arm pulls down from 3 o’clock position to 12 o’clock Arm returns to starting position
______________________________________________________________ 5. Shoulders away from the body: • • •
Start with elbows parallel to shoulders so that body is in a “T” position Thumbs facing in Arms push away from the body, finishing with arms straight out at shoulder level
______________________________________________________________ 6. Shoulders to the body • • •
Start with elbows parallel to shoulders so with thumbs facing in Arms pull back until wrists reach shoulders Shoulders and arms then rotate round to starting position
______________________________________________________________ 7. Shoulders • • • •
Start with thumbs facing up with wrist on opposite side of waist Move wrist across waist and up to finish at a 90° angle Return straight to start point Repeat with other arm
**Alternatively use either a filled water bottle, c.1.5kg dumbbell or similar weight
8. Rotator cuff • • • •
Start with wrist at 30° with thumbs facing up Rotate wrist around until thumb faces down, keeping arm straight at all times Repeat at 60° and 90° Repeat with other arm
9. • • •
Wrists and foreams Wrists at side of body waist level with palms facing up Palms are lowered only a small angle and returned to start Repeat with palms facing down
______________________________________________________________ Piers Martin ASA National Development Officer for Water Polo
5-10 minutes dynamic movement to raise heart rate to at least 160 bpm body and joints should feel warm Do not attempt the following without warming up the body
Latex Band exercises: • •
• • •
10 x reps It is important to keep good posture throughout these exercises: - Straight back - Hold abdominals tight with hips rotated - Shoulders 2 cm up 1 cm back - Chin up and head back Slow, controlled movement in both directions Breathe out on first movement Breathe in on return movement
______________________________________________________________ 1. Shoulder Shrug • • • •
Start with shoulders 2cm up and 1 cm back Hold latex band with thumbs facing forwards Push shoulders down as far as possible Return to original position
______________________________________________________________ 2. • •
•
Elbows away from the body Both left and then right arms Arm at 90° Elbows tucked in side
______________________________________________________________ 2. Elbows into the body • • •
Both left and then right arms Arm at 90° Elbows tucked in side
______________________________________________________________ 3. Arms away from the body • • • •
Both left and then right Arm slightly bent Arm pulls down from 12 o’clock position to 3 o’clock Arm returns to starting position
______________________________________________________________
4. Arms to the body • • • •
Both left and then right Arm slightly bent Arm pulls down from 3 o’clock position to 12 o’clock Arm returns to starting position
______________________________________________________________ 5. Shoulders away from the body: • • •
Start with elbows parallel to shoulders so that body is in a “T” position Thumbs facing in Arms push away from the body, finishing with arms straight out at shoulder level
______________________________________________________________ 6. Shoulders to the body • • •
Start with elbows parallel to shoulders so with thumbs facing in Arms pull back until wrists reach shoulders Shoulders and arms then rotate round to starting position
______________________________________________________________ 7. Shoulders • • • •
Start with thumbs facing up with wrist on opposite side of waist Move wrist across waist and up to finish at a 90° angle Return straight to start point Repeat with other arm
**Alternatively use either a filled water bottle, c.1.5kg dumbbell or similar weight
8. Rotator cuff • • • •
Start with wrist at 30° with thumbs facing up Rotate wrist around until thumb faces down, keeping arm straight at all times Repeat at 60° and 90° Repeat with other arm
9. • • •
Wrists and foreams Wrists at side of body waist level with palms facing up Palms are lowered only a small angle and returned to start Repeat with palms facing down
______________________________________________________________ Piers Martin ASA National Development Officer for Water Polo
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