4 Steps to Better Championship Preparation

Championship season is the time of year when you put even more focus into water polo. As the physical demand of training lightens, how you manage the remaining hours in your day becomes more critical. Making your games and tournaments a priority doesn’t mean skirting other responsibilities—it just means planning ahead and practicing your best habits outside of the pool. Here are four ways to optimize your time as you prepare for a championship results:

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Performance Trends

The Hamstring Curls is a great subsitute for weighted exercises when travelling. A quick tip for this version - it is best to choose where the bands can freely hang down.
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Performance Trends

One of our favorite pulling exercises is the 3-Way Row. This can be used with resistance bands or suspension bands.
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Performance Trends

The Standing Pushup is a nice progression for athletes who have mastered the regular pushup and are looking for a new stimulus. Suspension training provides this stimulus for this incline version of the pushup without loading the shoulder joints like you would for a horizontal pushup. Start standing facing the suspension bands. Set the length of the band based on your experience and progression level. Shorter handle for a beginner then lengthen the handle as you advance Read More

Performance Trends

This week's Building Block is a TRX workout - 5-exercise workout using suspension training
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Performance Trends

The MB RDL is a good teaching tool for developing athletes to learn the hinging movement before loading them with the bar. We also like to use it with athletes who struggle with hamstring flexibility.
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Performance Trends

We like to use the MB Throwdown to add a ballistic component to the workout. Note - pay attention to the MB on the rebound. Avoid bending at the waist and following through with your chest and face. Stay upright and emphasise the midsection contraction and your arm movement on the follow-through.
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Performance Trends

Adding the MB under your feet during the front bridge Movement is great way to spice up the front bridge. The Front Bridge is an important exercise in all facets of an athlete's journey, but it can get very monotonous and boring. Adding in the MB creates some diversity in the program, as well as complexity and instability in the movement.
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Performance Trends

This is a great progression from a regular pushup and is applicable to almost all training environments. Adding unilateral and instability components to the pushup movement emphasizes shoulder and core stability more than a regular pushup does. Note - this is a progression from the regular pushup, so do not attempt this without having mastered the pushup (and at least the kneeling version of this exercise).
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Performance Trends