Orange County Water Polo Club

Hey, OCWPC Athletes & Families Former OCWPC Alums & Coaches Chandler and Troy Kaltenbach put together a series on Shoulder Mobility Work for the water polo player! These are a series of exercises that can easily be performed anywhere around the house, as long as you have access to a resistance band. All of these movements can be performed in less than 10 minutes. Do these exercises wherever you can find free time - before you start your homework, when you wake up, etc. Le...arn them and start to do them a few times per week. Shoulder health is extremely important in water polo. The focus on each of these movements is to maintain control. Do not rush through these! The more control you have, the better off you will be. Below are some suggested repetitions and the corresponding times in the video. You can change the number of reps depending on skill level and comfort. 1. Intro 2. Band Pull-Aparts (01:12) // 2 x 20 3. 90/90 External Rotation (02:07) // 2 x 10 each arm 4. Band Set-Up (03:29) 5. Internal Rotations (04:10) // 2 x 10 each arm 6. Overhead Extension (05:17) // 2 x 20 7. Shooting & Passing Intro (05:48) 8. Warm - Up Passing & Shooting (06:57) // 2 x 10 9. Shooting with Emphasis on Follow Through (07:30) // 2 x 10 10. 3 Fakes to Shot (09:20) // 2 x 5 11. 2 Fakes to a Shot (10:38) // 2 x 10 12. 2 Fakes to a Hesi Advanced (11:25) // 2 x 5-10 13. Outro Thanks for watching! Hope you enjoy. Be on the lookout for more videos in the future. Let’s go OC! #OCWPC #WaterPoloTraining

4x All-American. 3rd All-Time in Scoring. PASSED HIS OWN FATHER ON SCORING LIST. Marko Asic #WavesUp | #PeppYIR

Dear OCWPC Athletes, Friends & Families - You should have received email communications from us already, but if not, as an organization, we have decided to suspend practices effective immediately. We will be monitoring the situation daily but please be aware that a tentative return date for practices will be on Monday, April 13, 2020, unless otherwise noted. We are here with the coaches right now going over the virtual training lessons that are going to be sent out to the... kids each Monday. There is a ton of great energy here with water polo skill workout videos, exercises, professional game video. Each coach is tailoring the workout to meet the needs of their team and this is an effort to promote social distancing so that all of us are safe, strong and healthy. Stay strong! Talk to you all soon!

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