31 Drills and Counting!
Catch and Throw with the elbow up - Raise the ball height so that the ball is above the
shoulder
Catch and Throw with additional resistance like a weight belt or a another player
leaning/hanging on.
Break the throw down to its component parts - wrist, forearm, shoulder rotation, ab crunches, hip thrust, leg kick.
Throw and Rotate - while rotating in a circular pattern catch and throw
Throwing Down - Work on a downward release by backing up to release the ball behind
the lowest point of the arc.
Hesitation Fake (Tap, Tap, Snap) - Move the hand freely behind and up to the ball and
back, with the forward finish
Base Position Drill - Raise the ball to the desired height, have the athlete leg up and
hold the ball in that position for 3 to 5 seconds before throwing, and repeat.
FIG Drill - 15 reps in a vertical position, then slide legs out to do 15 reps in a horizontal
position
Picking Up Underneath - Let the ball down to the water and practice picking it up, or up
and slide different directions
Step Outs - With the ball on the water practice stepping out away from a defender to it
and picking it up
Post Finishes - Rotate the body 90 degrees and isolate the forearm and wrist
Both Hands Together - Practice getting up to meet and throw the ball with two hands,
single and double kick
Left and Right - Use Right then Left rotating the body about 45-60 degrees
Double Kick Throws - Initiate your throws with double breast kicks
Single Kick Throws - Initiate you throws with your strong side leg
Timing Big Jumps - Set the ball up high, and jump to catch and throw at a set interval
(while it swings)
Goalie Jumps - Have goalies practice jumping/lunging/recovering up to meet and the
ball at fixed height
Goalie Passes - Practice being up high and throwing straight with a straight follow thru
for the long passes
Goalie Lunges - Work on lateral movement with side arm throws that come back at
different distances from the center
Sweeps and Side Arms - Practice throwing from low positions slightly above the water
Alternating Sweeps - Pass from one side to the other for lateral movement, sidestepping and rotation of the hips
Push or Screw Shots - Practice the screw shot with either hand or both hands for some
core work
Circuit training - Set up a conditioning circuit using the device, customize for your
needs
Turns - Practice right and left hand turns in the water with or without a defender
Live Entry vs Pressure passing - With ball swinging over head, push off a defender to
jump and catch to throw
Analyze Athletes - Set the ball to the desired height and analyze or break down the
mechanics of techical skill from fine to large motor skills. Film or watch them above or
below the water and have a dialogue about vertical skills.
Vertical to Horizontal - Swim away from the ball and back, switching from the
swimming plane to the pass n shoot plane.
Intervals and Repetitions - Get unlimited reps or work on intervals of varying
intensity. (ie, 10 left, 10 right, 10 both, swim 100, repeat)
Change positions under the arc - this will allow you meet the ball at different places on
the arc, move back to throw down, move up to work harder throwing
Fake - let some line out and and practice faking, faking and rotating, or faking and
throwing
Pass and Slide - Throw the ball away from yourself at different angles and side step or
slide to catch the ball in a different spot.