YCF Water Polo
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  • Home
  • Programs
    • Splashball >
      • Video Gallery
    • 10 And Under
    • Middle School
    • Open Polo
  • HS Winter Club
    • National Team
    • Team Communication
  • Competitions
    • Battle of the Bay Nov 16-17
    • ODP Tournament Dec 6-8
    • Patriot Invite Jan 17-19
  • Training Materials
    • Defensive Technical Skills
    • Offensive Technical Skills
  • Gallery
  • Coaching Staff
  • FAQ
    • Team Policies
    • Contact List
    • Text Updates

Training Materials

Daily "Dry" Exercise Routines

There are two exercise routines YCF athletes must perform daily, even if they are unable to attend practice! The only equipment required is an elastic resistance band, which can be purchased at any store that sells sporting goods.
1) Resistance Band Workout
Resistance Band Workout (PDF)
File Size: 281 kb
File Type: pdf
Download File

Resistance Band Workout (PNG)
File Size: 42 kb
File Type: png
Download File

2) Leg Stretch Routine
Leg Stretch Routine (PDF, With Examples)
File Size: 511 kb
File Type: pdf
Download File

Leg Stretch Routine (PNG, Summary-Only)
File Size: 37 kb
File Type: png
Download File

Technical Skills

Offense

Defense

Calisthenic (No Weights) Dry Land Workout

Athletes who do not already carry out a strict weight training regimen should perform this workout 3 times a week. It can be performed anywhere without workout equipment, so there is no excuse to fall behind!
Dry Land Workout (PDF)
File Size: 279 kb
File Type: pdf
Download File

Dry Land Workout (PNG)
File Size: 48 kb
File Type: png
Download File

Picture

Questions? Email them to head coach andrew gordon at agordon@cfymca.org or check out our FAQ.