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Husband, father, inline skater, cycling and triathlon athlete and sometimes coach, graduate civil engineer, commercial and residential and commercial Broker Realtor® working in Ellum, Expo Park, Munger, Peak Suburban, PD 98, PD 269, Swiss Avenue, Baylor PD, all of in-town east Dallas, former home building land acquisitions executive, home builder, home designer (chief architect X3 design solutions), LEED Green Associate (GA), NAHB Green Professional (CGP), NAHB Graduate Builder (CGB), Universal Design and Accessability student and Certified Aging in Place Specialist (CAPS), Advanced Historic Home Specialist certified by Preservation Dallas..........EdgyDad is Biff Bailey of Dallas, Texas

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Ten Exercises for Water Polo

From Bridge Athletic, thank you very much, combines a few articles into comprehensive routine could be used for warm up as well as progressive strength.

Last Update: 2018-10-27 15:58:34

15 Exercises for Water Polo Players

5 10 15, 14 Dryland Exercises for Water Polo

First 5 exercises from the Bridge Athletic article here: Link to Article at Bridge Athletic.

Note that many of these can be performed without stretch cords, as warm-ups, etc. paying attention arm extension above the head and erect (vertical) trunk posture.

Get the most out of each exercise: slow down; concentrate on smooth, controlled movement of the the working muscles; always keep strict form, vertical trunk posture and when possible both arms extended above the head!

Band One Arm ‘T’s

Band ‘Y’ Squat

Lateral Squat

Band Rotations - Long Lever

Tuck, Roll, Jump

Next five for shooting strength from Bridge Athletic article here: Link to article at Bridge Athletic.

Lying Thoracic Mobility - Squeeze

Squeeze knees together, then press them into the ground as you rotate.

Slideboard Lunges - Combo

Three different side lunges - back slide with runing arms, side slide with arm raise, forward slide with runing arms

Slideboard Freestyle

Alternating freestyle arm slides from knees

Suspension Band Alligator

Strength and shoulder stablization engages arms, deltoids and back in a three movements. Can pull a stretch cord versus suspension training bands. Not identical stresses, but close.

Band Anti-Rotation

Core stabilization through resistance to rotation.

Last five oops four (Lateral Squat is also above) to improve transition speed from Bridge Athletic article here: Link to article at Bridge Athletic.

Lying Thoracic Mobility - Dowel

The roadie's "superman" by any other name will open your chest and shoulders. Better breathing longer stroke.

Band Bent Over Neck Pull

Looks like a lat pull to me. Pull shoulder blades towards hips for stability.

One-arm Medicine Ball Pushup

Kneeling OK! Balances arms and chest muscles.

Side V Ups

Core stabilization through resistance to rotation.

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