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corso goalkeeper academy

California Water Polo

Goalkeeper Training

Sample Workouts

 

 

1. Warm up 200 choice – 5x 100 by 100 swim, kick, eggbeater, choice, choice

• 7 min. – flutter, lateral, 4 mt. lfy

• 2 min. – recovery

• 7 min. – walk (no weight), swim down

• 1 min. – recovery

• 7 min. – lateral, walk (blast last 8 mt.)

• 5 on 6 positioning – 4 x 6 jump 3 times

• 90 sec. – recovery

 

Passing

Pull downs – use the goal, 2 shots from the 2-4 position, near side, short side, strong side

Sprints16 x 12 ½ , 100% velocity

Swim down – 200

 

2. Warm up swim – 3x 200 swim, flutter, jump

• 7 min. – jump a lap, lob a lap

• 1:45 min. – recovery

• 7 min. – lateral, vertical breaststroke (lots of spring vertical breast)

 

Passing short, long

Pull downs 2 hands

12 x 25 @ 40 even laps hard spring, 2 jumps at the end

Swim down – 200 strong and relaxed

 

3. Warm up 200 choice – 10 x 50, fly, back, free, vertical breast

• 7 min. – swim choice, 4 mt. fly, flutter

• 2 min. – recovery

• 7 min. – walk 10 lbs. straight, no break

 

Passing

Pull downs 1 position, 5 position near

Side pull downs

500 hypoxic every 4-5 strokes, 75%

Swim down – 200

 

4. Warm up 400 choice – 10 x 25, build swim, kick, eggbeater

• 9 min. – flutter, breaststroke jump over 3rd stroke, vertical breast

• 1:30 min. recovery

• 11 min. walk 10 lbs., break at 5:30, 30sec. recovery

• 2 min. – high corners 1x 6, 1x 8, 1x 10, 1x12, 1x 10, 1x 8, 1x 6, 60 sec.

 

Passing

Pull downs and lobs, mix them up, 10 min.

Power sprinting, 7-9 strokes with 2 jumps

Swim down – 400

5. Warm up – 5 min swim/stretch, 5min. Wilson

• Vertical breast—lobs 12 min. (60-70%)

• Walk 12 min. 10-15 lbs. (70-85%)

• Side to side lunges 2x (1x8, 1x10, 1x12, 1x16)

• Recovery 30 seconds

• 1:30 recovery between each set

 

6. Warm up – 5 min. swim/stretch, 5 min. Wilson

• Walk 400 (strong and relaxed) 60%

• Walk 150 15-20 lbs. 75%

• Walk 300 (strong and relaxed) 5 jumps per lap

• 1:30 recovery between each set

 

 

 

CORSO GOALKEEPER ACADEMY
Workout #4

 

15 min. Swim with team

 

15 min.  Wilson x 3-4  15 min.

 

15 min. Flutter, Vertical Fly Breaststroke kick.

 

15 min. Vertical Breast, Lat Vertical Breast

 

15 min.  Vertical Breast, Walk Fwd (Wilson tilt)

 

20 min.  10 x 5, 30 rest each walk, last 10 mts. hard

          Walk Fwd                jay  10 lbs.

 

        Lunges one hand (cage work)

 

15  10 x 5  Spring Free head up @ 45

 

        400 Breast, every 5th - 2 jumps  1) 100%

                                 2) 110%

 

 

       1 – 6 – 5 – 2

                               X 4

      3 – 5 – 7 – 4

 

 

CORSO GOALKEEPER ACADEMY

Workout #5

 

15 min. Swim with team

 

15 min.  Wilson x 3-4  15 – 20 min.

 

15 min.  Vertical Breast – Flutter

 

15 min.  Free 6 stroke P.T. 3

 

15 Lat left come back and rev jump to 1 – 6 – 3 – 5

 

15 Lat right come back and rev jump to  2 – 7 – 4 – 5

 

Walk  10 x 25 Fwd        1016’s

 

Swim down 200 easy

 

Walk  10 x 25  Lat Left 1016’s

          Lat Right

 

Swim 600 Free, Flutter, Breaststroke kick with a ball

 

 

CORSO GOALKEEPER ACADEMY

Workout #6

 

15 min. Swim with team

 

15 min.  Wilson,  3-4  15 min.

 

15 min.  Flutter, Breaststroke kick with a ball

 

15 min. Vertical Breast, Lat walk, 6 perfect jumps

 

15  Lobs  – :style="SFWP