LEVEL 1: Fundamentals and Basic Skills. Fundamentals and Basic Skills

Transcription

1 LEVEL 1: 1

2 Table of Contents Introduction...3 Goals for Level 1:...4 Explanation of Level 1 Skills::...4 Basic Practice Breakdown (1 hour session)...7 Equipment Needed...7 Safety Rules...7 Drills/Activities for Level 1 Skills...7 Practice Plan Example 1: Early in the session...9 Practice Plan Example 2: Mid session...10 Practice Plan Example 3: Late in the session USA Water Polo, Inc. 2

3 Splashball Level 1: INTRODUCTION: SO WHAT MAKES SPLASHBALL A BETTER WAY TO LEARN TO SWIM? aquatic skills by including introduction to swimming and beginning water polo skills environment with friends and small and motor skills. FOR PARENTS: Early childhood is a time for physical development, experimentation and skill building. Learning water safety skills is proven to reduce drowning in young children. Swimming is the only sport or recreational activity the SAVES lives. All other sports offer wonderful life lessons, but do not save the lives of children. Muscle skill development and maintaining a healthy body and lifestyle are also important factors in future academic success. When children are young, it is important that they engage in activities that strengthen their bodies, minds and social skills. Splashball is designed to introduce the sport of water polo to children ages 5 9 through two levels of focus, water safety and swimmingskills along with the introduction of beginning water polo skillsin a format that encourages kids to have fun and learn at a pace that is right for them. Water safety at this stage of development is particularly critical as drowning remains one of the leading causes of unintentional injury-related death for young children. Splashball provides basic water skills along with an understanding of the sport of water polo in a recreational format. The program is unique in aquatic sports as it provides a team element that supports social development. Kids at this age enjoy activities that have a social and interactive component. Although water polo is known for its toughness and endurance, Splashball harnesses all the fun, dynamic aspects of the game in a safe, easy to learn aquatic experience that will motivate kids to learn to swim, make new friends, and stay fit. FOR THE COACH: The first level of this program is focused on learning to swim, while incorporating basic water polo ball skills. The program uses a low player to coach ratio in order to provide each child with individual attention and create a fun, safe environment for kids to learn. Splashball Level 1 combines learn to swim techniques, ball skills and games into every practice to ensure athletes are learning in a fun, recreational setting. As you read on you will find the goals for Level 1, an explanation of the skills necessary to accomplish those goals, along with drills and activities to help in the development of those skills, and some sample practice plans. The most important aspect to coaching Splashball, particularly at this level, is to ensure the participants are having fun! Move quickly and make sure you have prepared plenty of material to get you through practice, you can always do less, but doing more on the fly can be a challenge. Good luck! 3

4 Goals for Level 1: Athletes will master the following skills before moving to Splashball Level 2: 2. Put face in the water 3. Submerge head in the water (bob) 4. Rhythmic breathing 5. Float on stomach (10 seconds) 6. Float on back (10 seconds) 7. Prone glide on stomach (push off the wall) 8. Stream line on back (push off the wall) 9. Flip from prone glide on stomach to back float unassisted 10. Flutter kick with a water polo ball or kick board unassisted 11. Jump off the side of the pool with and without a ball into shallow water 13. Hold ball with one hand (double threat) 14. Throw a ball while standing in shallow water 15. Shoot a ball while standing in shallow water Athletes should be working toward mastery of the following skills: 1. Freestyle arms with face in the water 2. Side breathing with freestyle arms 4. Treading water (eggbeater) unassisted 5. Jump into deep water unassisted 6. Roll onto back and float unassisted after jumping into the pool. 7. Hold the ball in one hand while egg-beatering Explanation of Level 1 Skills: 1. Blow bubbles a. Child learns to blow air out when they put their mouth and nose underwater. 2. Put face in the water a. To increase comfort in the water, child will practice putting their face in the water. 3. Submerge head in the water a. Child should work towards completely submerging themselves in the water. 4. Rhythmic breathing a. Child should understand they take air in when mouth and nose are out of the water, and blow air out when mouth and nose are in the water. face is in the water to expedite taking a breath when face is out of the water. 5. Float on stomach a. Help child relax in the water and learn how to balance their bodies when lying in a horizontal (prone) position in the water on their stomach. 6. Float on back a. Help child relax in the water and learn how to balance their body while lying on their back. b. Emphasize that child can float on their back for a long time if they were to fall back with their face out of the water, they are safe. 4

5 7. Prone glide on stomach 9. Flip from front glide to back float a. Teach child to turn over and float on safety. Child needs to relax and be confident in their ability to get to their back and float for an extended period of time. 10. Flutter kick a. Child should be able to propel themselves on a kick board or while holding a water polo ball using fast little flutter kicks. Flutter kick should be done with a slight bend in the knee, pointed toes and relaxed ankles. a. With face in the water, child pushes off the wall with both arms in front and glides to coach. This teaches correct body position for freestyle stroke. 8. Streamline on back 11. Jump off wall into shallow water having child jump feet first into the pool first to coach. Later have child jump unassisted and bring themselves to a back float before coach assists them to the wall. a. Child puts arms over their head with head back and pushes off the wall to is a precursor to the backstroke. 5

6 12. Eggbeater on the wall (vertical) 13. Hold ball in one hand in double threat position a. Emphasis on knees up (like you re sitting in a chair), alternating feet, feet flexed, circle around to the middle b. Progression: have kids start by putting their right hand on the wall and using only their left leg, get it going around in circles the correct direction (around to the middle, left leg=clockwise, right leg=counter clockwise) then switch and practice with right leg only (coaches in the water can help by. Then have kids put their backs against the wall, elbows in the gutter for support, and practice alternating legs and getting feet moving in correct directions while both are going at the same time. a. Make sure ball is back, elbow is bent, wrist is pointed forward and weak shoulder is slightly in front. the athlete having two options, being able to shoot or score from the same body position, thus being a double threat 14. Throw water polo ball standing in shallow water a. Child should begin with good double threat body position. Athlete should turn shoulders as they throw, keeping their elbow up and flicking their wrist as they release the ball. 15. Shoot a water polo ball while standing in shallow water throwing the ball (double threat), but athlete uses more power and follow through with their bodies (hinging at the waist) as they release the ball. 6

7 Basic Practice Breakdown (1 hour session) skills Equipment Needed: Splashball Size 1 recommended) defined target Safety Rules Drills/Activities for Level 1 Skills: 1. Blow bubbles a. Athletes begin by putting their mouth in the water and learning to exhale. learning breath control. b. Athletes can practice by blowing out a birthday candle above water, then progress to blowing out a pretend birthday candle under the water. This links the action of exhaling to blowing bubbles in the water. 2. Put face in the water a. Athletes can search for items on the bottom of the pool by putting their face in the water with their eyes open. b. Have athletes dive for treasures on the bottom of the pool as they grow more comfortable with submerging their heads. 3. Submerge head in the water off the bottom of the pool. This is a safety skill. Have athletes bob out to a coach and back to the wall. Explain to kids that they can bob to the edge or to shallow water if they fall into a pool. 4. Rhythmic Breathing helps athlete understand they will turn their heads to breath to the side rather than pick it straight up while swimming freestyle. i. air out underwater with whole face submerged. ii. head to the side so their ear remains in the water and takes a breath. iii. Coach can dictate when to talk to the fishes and when to listen, making sure kids practice turning their heads to the side to breath. 5. Float on stomach a. Coach helps athlete get to prone position on stomach and helps them relax. Count how long athlete can remain still and float. 6. Float on back a. Coach helps athlete get onto their back and balance their body. Athlete needs to arch their back, put their head back as far as possible, take a deep breath, relax and remain still. Count how long athlete can remain in floating position. 7

8 7. Prone glide on stomach 9. Roll onto back and balance in a back float a. Athlete glides out to coach and rolls onto back unassisted. Works to balance their body in a back float for an extended period (start at 10 seconds). b. This is an important water safety skill. Coach should demonstrate to athlete that when they are on their back, their face is out of the water and they can breath. 10. Flutter kick a. Athletes can pretend to be Superman, extend arms out in front of them and put their face down as they push off the wall to a coach. See how far an athlete can glide on stomach with face in the water. b. Can add flutter kick to superman glide and see how far athlete can propel themselves 8. Streamline on back a. Athletes begin on the wall in horizontal position on their stomachs with feet behind them doing flutter kick. Coach says motor boat, motor boat go so (fast, slow, small big etc.) kids listen and follow instructions. b. Athletes start by holding onto the wall and kicking. Coach calls out green light to start kicking and red light to stop. Play red light green light to help develop listening skills. Can use a whistle have athletes start and stop kicking with each whistle awareness. c. Have athletes participate in mini relays or navigate an obstacle course while kicking with a kickboard. a. Athlete begins with back to coach, head back, arms stretched over head, pushes off the wall on his/her back and glides out to coach. Emphasize tight body and streamlined position. 8

9 11. Jump off the side of the pool into shallow water with and without assistance a. Athletes jump to coach to start and to gain confidence b. Work towards jumping in on their own, then rolling onto their back and balancing body in a back float. This is an important water safety skill if young athlete was to fall into a body of water. 12. Hold ball with one hand in double threat position a. While standing on deck practice squaring shoulders and holding the ball up behind head. Make sure elbow is bent and wrist if forward Practice Plan Example 1: Early in the session 1. Warm Up (10 min) a. 10 jumping jacks or run in place for 1 minute (get the wiggles out time to listen) diving, no horse play, have fun) on the whistle and look for direction from the coach or in a game, the referee (rhythmic breathing, streamline position, prone glide, etc, always review new skills that will be introduced during the practice) hold it, double threat) f. Passing on deck with a partner g. Play Simon Says using the whistle as the key word instead of Simon 2. Swimming Skills (25 min) i. Kicking on the side of the pool (seated on deck, legs in the water fast/slow, big/little, etc.) use whistle as cue to listen for next instruction. on the wall (fast/slow, etc) ii. blowing bubbles under water c. Head underwater assistance from a coach d. Prone Glide i. Face in the water, push off the wall in stream line position e. Floating i. Floating on stomach with assistance ii. Floating on back with assistance iii. Prone glide out to coach and roll on to back 3. Ball Skills (15 min) a. Holding the ball i. Standing on the bottom, hold ball in proper position. ii. Emphasize double threat b. Passing i. Standing on the bottom, passing in pairs ii. Contest, who can pass the most times in one minute iii. Shooting around the horn while standing on the bottom 9

10 Practice Plan Example 2: Mid session 1. Warm Up (10 min) b. Practice freestyle arms on dry land, bent over at the waist the wall d. Flutter kick on wall (fast/slow, big/ small) 2. Swimming (25 min) a. Head under water i. Athletes look for treasures on the bottom ii. Athletes dive for rings or pennies on the bottom b. Kick i. Two hands on the kick board flutter kick c. Pull i. On the wall practice freestyle arms, pulling on arm at a time with face in the water. ii. With kick board, freestyle arms, pulling with one arm at a time while kicking. Start with coach holding kickboard, athlete turning head to the side when they need a breath. iii. Work towards athlete kicking with kickboard unassisted d. Swimming i. Push off the wall and swim using freestyle arms out to coach. ii. introduce stroke drills as athletes are able (shark fin, catch up stroke, zipper) i. With athlete s back to the wall, position (sitting in the water like on a chair) ii. While sitting on the side of the pool, introduce moving legs in a circle motion for egg beater, pushing the water with flexed ankles. 10

11 3. Ball Skills (15 min) i. Holding the ball in double threat position ii. Emphasize one hand rule always pass and catch with one hand. b. Passing does not touch the water. is passed to partner on the water iii. Standing on the bottom, passing with a partner - alternate dry and wet passes using whistle as queue to listen for instruction. iv. While standing on the bottom, introduce triangle passing. onto back for breath with assistance freestyle arms 3. Ball Skills (15 min) a. Passing i. Triangle passing b. Shooting i. Two lines Practice Plan Example 3: Late in the session 1. Warm Up (5 min) a. Arm circles on deck b. Flutter kick on wall c. 15 bobs at the wall 2. Swimming (25 min) a. Head under water i. Jump in off side (with or without assistance) b. Kick i. Two hands on kickboard flutter kick c. Pull i. With kick board, pulling with one arm at a time d. Swimming i. Freestyle arms ii. Athlete swims out to coach and rolls 11

12 USA WATER POLO LEVEL 1: 12