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15C

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45 minutes Bike and Upper body Weights

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Core workout

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5 mile run earlier today

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25 minute Peloton ride

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30 min. High Intensity Bike

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Same as I have been doing

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4 mile run from my house to mile marker 9 then to Ardmore street, then back.

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Same as yesterday

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5 mile run

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Weights

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biked with jacob 🤗🤗🤗😆😆

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Biked 7 miles

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I did the same workout as yesterday

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Workout I did

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6 mile run 49 mins along prairie path, between mile markers 9 and 6.

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You guys had the most Hudl minutes for week 1.

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You guys had the most Hudl minutes for week 1.

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https://youtu.be/H83DhoCPUb4 + Lifting

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Strength and conditioning training

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USA WP Coaching Manual Chapter 11 Summary

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USA WP Coaching Manual Chapter 11 Summary

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The first aspect of this chapter describes the proper training for a water polo goalie. The manual recommends that a goalie does 25-30% of the swimming that the field players do in practice. Additionally, the manual states that a goalie should focus on eggbeater movements and that they should be doing strength training while field players do drills that don’t include the goalies. The next part of the chapter details a basic lunge technique which emphasizes the head to the ball, light hands, staying off of your chest, following through, following the ball with your eyes, wide legs, leading with legs, stepping to the ball, landing on your side, and using your trail hand to push the water. Additionally, the manual lists off “foundational goalie drills” which include pull downs, fire starters, closeouts, shooting drills, cone drills, headers, the mirror drill, maximum heavy ball throws, no-arm lunges, and speed touches. The manual states that goalies should never hold weight over their head to condition or train and that they need individualized training and attention because goalkeeping is such a mentally demanding position.

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USA WP Coaching Manual Chapter 10 Summary

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USA WP Coaching Manual Chapter 10 Summary

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The first part of this chapter describes the philosophy of a counter attack and what should be emphasized to be successful when countering. The manual states that a good counter attack begins on defense, is established in the first quarter, and has an organized structure with proper spacing. Additionally, a counter attack should have each player executing their proper roles without overcommitting to offense. The next part of the chapter describes the “tactical principles” which include positioning players defensively to enhance the counter attack, locating the ball and the advantage in the pool, and the first line of the counterattack establishing positions on the 2M line. The manual also provides instructional photos to show the “create” zone from the defensive 0m to the defensive 10m, the “read” zone from the defensive 10m to the offensive 10m, and the “attack” zone from the offensive 10m to the offensive 0m. The next section of the chapter gives strategies to be used when there is an offensive advantage such as a 3v2 counter attack. The final part of this chapter describes a “transition counter attack” such as a 6v6, where teams must develop strategies based on their offensive strengths. For example, a team that has a strong center should get their center into the box and get the ball to their side of the pool. For a team that runs a “motion based offense”, the transition counter attack should flow right into the front court motion.

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20 minute Upper Body Weights Class

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3 mile run and lift

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Ran 4 miles from my house, to mile marker nine, to ardmore street in villa park, then back.

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“The weave”

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Part one of play 1

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Weights

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25 Min HIIT Workout

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I Biked 18 miles from 9 to 0(mile markers, and back, on the prairie path in about an hour and 10 mins.

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25 minute HIIT Ride

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30 minute HIIT training

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5 mile run

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Squad 3 Zoom meeting attendees: Jacob, Connor, Anthony, Jack, Jay

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Squad 3 Zoom meeting attendees: Jacob, Connor, Anthony, Jack, Jay

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10b

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Biked 16 miles

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Man up and man down:

On a man down the players must communicate they are on a man down so they can get into positions and fast as possible. This must be fast acting or else the offense will take advantage of the defense slowly assembling. The base defenders (on the goal line) are the most needed to stop the offense from scoring quick goals. Post players are very important to get set quickly. Don’t let the offensive post players score by wearing them out when using them as a way to move back and forth. Good man down defenses need to move according to the position of the ball and get the correct hand up to take away from open net. Take the posts away so the shot can be funneled to the goalie. This creates an successful shot blocking defense. On man up, being able to attack before the defense is set up is key. This can allow for quick goals. However, know when to take these shots. It is better to take time then rush it and waste the man up. Wide spacing is needed so defenders cannot press. Have an idea of what to do if you were to get the ball in a certain situation. Constant movement of the ball will allow for post players to become more involved because it will be harder for the defense to move from position to position. Moving without the ball is needed for a successful man up so you can get in position to shoot. When having the ball, just like not having it, you should know what you are doing to do with it. Have a plan. The chapter finally ends with different ways to set up (4-2 or 3-3) and how to work it around and move with these set ups.

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Offensive Tactics and Philosophies:

The chapter first starts off by explaining how offenses need to quickly get set up after an unsuccessful counter so they can start attacking the defense without them being ready. It is mentioned that in an offense, “positive possessions” don’t just mean goals. These good possessions are good shots that didn’t go in, effective passes that were made, and attacking the defense effectively. When establishing an offense, a coach must utilize players in positions based on their skill set. To create an offense that scores goals it is said that “communication is crucial”. This communication is telling other teammates what to do based on how the defense is playing the situation. A topic mentioned was to work for the team. This means that you aren’t shooting the ball for yourself but instead only shooting when it works with the flow of the offense and is a clear time to shoot it. Establishing an offense is something that is talked about in the chapter. It says that one must be created which accommodates for the players in the water and what will work for them. However, in any offense, balance and spacing is necessary (normal balance is 3-3). Movement is also necessary in an offense and it is said that effective attacks include a strong and weak side attack occurring at the same time to make it harder to defend. To attack a press, scoring opportunities must come from inside the box that these defenders have formed. The chapter gives ways on how to do this. These examples include various picks, cross drives, triangle drives, and general motion. Another way to break this is having a player work it into the set or them posting up and trying to score from there. To break the zone, an offense must increase their spacing so it makes it harder for those defenders to cover. This will help for people to get good angled shots due to the defense having to adjust to the spread out offense. When creating an offense, it is said that players must be able to change and adapt so they can exploit the defenders weaknesses so goals can be created.

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Defensive Tactics and Philosophies:

It was stated that great defenses have the awareness of when to switch to the counter attack and these two things are directly connected. To create a successful defense, each player must be able to execute their role on defense or else it will be easier for offenses to break. The awareness of the defense was created with the acronym BPACC (B for Ball awareness, P for knowing where for Player is, A for knowing your Area, C for knowing where the center is positioned, and C for knowing the time on the clock). With this awareness, it will help to become a better and stronger defense as a whole. The chapter then talked about press and zone defense. It said that a press defense can’t stop players from passing it around the perimeter but an effective press will dictate where the offense passes the ball. Due to this, offenses will make decisions which can lead to turnovers. Zone defense is explained when players need to play in a zone so the center or their best player doesn’t get a good scoring opportunity. Different zones such as M - Drop, 3-4 zone, and a one man zone with split are explained with pictures for reference. The end of the chapter concludes by saying that teams cannot solely rely on a press because there will be scenarios when they need to adapt to the situation and play zone.

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This chapter includes videos that will help develop skills in different aspects of the game. These videos include both offense and defense. On the offensive side, there are drills for centers, passing, ball skills, shooting and perimeter attacking. Having a coach teach this to his team will help them become tougher to match up against defensively. On the defensive side, these videos include drills for center defender, on and off ball press, and shot blocking skills. After players on a team learn these skills, it will make it more difficult for teams to do much due to the high defensive intelligence and IQ.

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The Mental Aspect:

The first thing a coach must do is understand what a player might be going through in the game and what they may be thinking. Confidence was one of the key components mentioned about the mental game. A coach must understand that confidence can fluctuate throughout a game depending on what is going on. They must also help their players to have a “short term memory” of what happened so they don’t get down or too upbeat. This will allow for the best possible gameplay. Another key thing mentioned was being focused. This is important so one can anticipate what is going to happen. Another thing that is necessary is players must use positive affirmations instead of saying negative things because it will get in the way of their gameplay. Players must also instruct themselves on what to do in certain situations so they are doing things exactly how they practiced them. Visualizing and emulating the energy and intensity in practice is something that also must be done. This is because it can help players to become familiar with certain atmospheres. Emotion can be positive or negative in a game. Coaches must set up ways for players to control their emotions so they can continue to play without it affecting their game. One feeling that can go either way is anxiousness. This can either promote good or bad gameplay depending on if they’re able to control these nerves from taking over. The growth mindset is more necessary over the fixed mindset. A fixed mindset is focusing on the little errors while a growth mindset is when you can take those risks and reflect on them if they go poorly. Journaling can help promote this mindset. Finally imagery and visualizations are key to success. This is because after seeing this visualization so many times, your body will be more relaxed when you actually are in that place you visualized. This is because the familiarity helps promote relaxation throughout your body.

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USA WP Coaching Manual Chapter 3 Summary

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USA WP Coaching Manual Chapter 3 Summary

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Chapter 2 is informative about what you need to establish before you can start planning for a team and Chapter 3 begins with describing a cycle of organization to help coaches plan for a year. The first phase of this four quarter planning system is the “examine” stage at the end of the season when you evaluate players and coaches, and recognize people that contributed positively to the team. The next phase is the “enhance” stage which occurs during the off season where coaches work to enhance their coaching and program. The next phase is the “envision” stage during the pre-season where coaches review their core values and invest time into team building and developing team standards. The final phase is the “enact” stage in-season where a successful coach prepares practice plans, competition strategies, and uses everything that they have been preparing in the other phases. After talking about the 4 phases of a season, the manual then states how a coach should try to plan a season. The manual provides a timeline showing that early in the season, coaches should focus on conditioning, continue with team building, and direct attention to position-specific training. The next part of season planning is during “conference/league” where the manual recommends that a coach cuts back on conditioning slightly, begins to implement plays, and focuses on preparing for league games. The final part of this timeline is the “championship” period of time where a coach should focus on cleaning up the little things, preparing for competition, and continuing with team bonding. The final portion of this chapter discusses how a coach should plan a practice based on making a purposeful practice with variety, competition, and game speed. The manual states that when preparing a practice, the coach should begin with the end in mind, be flexible, account for any transition, vary the activities, observe actively, and measure the success of each aspect of practice.

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My face after workout

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I did this workout along with the USA water polo challenge. In total it took me about 25 minutes.

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I completed 10 rounds in 5 minutes

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20 Minute HIIT Peloton Workout

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USA WP Coaching Manual Chapter 2 Summary

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USA WP Coaching Manual Chapter 2 Summary

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The first aspect of this chapter starts by describing that in order to begin planning for a season, you must start by developing your end goals so you know what you are working towards. Next, the manual states that in order to have a successful season and promote a positive practice environment, a coach should focus on character development in their athletes since “character drives performance and drives results”. After, the manual portrays the significance of a coach developing a purpose and core values such as unity, passion, appreciation, integrity, and diligence. A coach can use their purpose and core values to develop a coaching philosophy, which outlines how they will approach their role as a coach and ensures that they’re staying true to those values. The manual also emphasizes that as a coach receives a new team of players with different skills, they may need to redevelop their coaching philosophy in order to ultimately achieve success. Some examples of coaching philosophies that the manual provides are demonstrating genuine care for players, creating team cohesion, setting clear and defined roles, cultivating drive for winning, and adopting a leadership approach that fits the team. The final part of this chapters talks about promoting athlete buy-in which basically means that players need to connect with the coach’s core values in order to cultivate success within the team.

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https://youtu.be/un83bcq6QeE

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Chapter one is mainly about how coaching a certain way can have a positive impact on the team. It was given an example of the “4 C’s” which is competence, confidence, connection, and character. When teaching competence, a coach would need to develop the technical, tactical and physical skills of a player. The coach will also need to teach confidence to the players so that can play calm and not choke in the game. Connection with players are also important because it said that it is key to create a successful team. Finally, good character in and out of the water must be taught to create a strong team. Another subject was coaches knowledge. A successful coach must have interpersonal knowledge of his players. They would also need to have knowledge of themselves. Finally knowledge of the game is also necessary. A pyramid of the Athlete-centered-approach was also elaborated in the reading. The main concept of this pyramid is to get a good relationship with the players and then be able to teach the concepts of the game to where they fully understand. Positive environments on the team are also highlighted to be an importance for success. Finally, being able to assign assistant coaches roles to develop the team is another characteristic of what makes a very successful coach.

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Water polo lifting with some other lifts added.

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Man up goal 2012 Olympics

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Man up goal 2012 Olympics

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Croatia wins gold 2012 London Olympics

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Olympic Medal Ceremony 1984 at Pepperdine

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Man up goal

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Buzzer Beater

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Buzzer beater

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Buzzer beater

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Buzzer beater

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Buzzer beater

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“The harder you work the harder it is to surrender” - Vince Lombardi. This can be applied to all things in life but in sports the more time you invest to become better makes it harder to give it up in the end.

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“Talent is never enough. With few exceptions the best players are the hardest workers” - Magic Johnson. This is saying that talent can only get you so far. After that lots of work must be put in to get you past that point and onto new and higher levels.

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“It’s all about the journey, not the outcome” - Carl Lewis. This is an important quote to take pressure off of someone. If they think this way then they’ll be able to think of all of the fun they have had getting there and all of the work they have put in. Once it is time to perform big, that outcome will just work itself.

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“You must have dreams and goals if you are ever going to achieve anything in this world” - Lou Holtz. Setting these goals are important in sports because they can help guide you through your career in sports and they can ultimately have a driving impact for you to do well and achieve this goal.

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“Build your weaknesses until they become your strengths” - Knute Rockne. This is important for athletes to follow because if they build their skills that weren’t their best then their overall game will improve.

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“Thus ability to conquer oneself is no doubt the most precious of all things sports bestows on us” - Olga Korbut. I have read that sports are 10% physical and 90% mental. With this quote it shows the importance to be able to get past your thoughts because it is one of the most valuable skills to acquire in sports.

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“I worked very hard. I felt I could play the game. The only thing that could stop me was myself” - Jim Abbott. He is saying that he has prepared himself to play his game physically and the only thing getting in the way of his success is his mental aspect. If he is able to control this, there is nothing that will stop him with all of this hard work and training put in.

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“What has benefited me the most is learning I can’t control what happens outside of my pitching” - Greg Maddux. By saying this Greg means that all he can do is focus on what he can control. He can’t control the outcome of the hitter. This applies to all sports especially to referees because you cannot control if they will be making good or bad calls, you just have to play through the adversity.

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“Competitive toughness is an acquired skill and not an inherited gift” - Chris Evert. This quote is saying that for someone to be mentally tough, they must practice being this way, it is not just passed down from person to person.

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“Under pressure you can perform fifteen percent better or worse” - Scott Hamilton. This quote is beneficial to athletes because if you are able to not let the pressure get to you, your performance will be greatly improve. However, if you let the pressure become negative then that’s where it affects how you perform.

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Fitness Blender Video (With Dumbells) : https://www.fitnessblender.com/videos/at-home-abs-and-upper-body-workout-bodyweight-only-upper-body-and-core-workout

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USA WP Coaching Manual Chapter 5 Summary

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USA WP Coaching Manual Chapter 5 Summary

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The first portion of Chapter 5 describes the importance of water polo athletes participating in some form of strength training as well as active stretching for injury prevention. The chapter lists examples of good exercises for specific muscle groups such as using bands for your shoulders, leg exercises in the water, weight lifting (specifically focusing more on “pulling” rather than “pushing”), and core exercises. Additionally, the manual begins to talk about the importance of nutrition and the habits you form before, during, and after exercise. It recommends that you drink 8-10 ounces of water 10 minutes before you exercise and 6-8 ounces of water while you exercise. After exercising, one should drink more water and consume a 2:1 ratio of carbohydrates to protein. The manual also describes important conditioning that water polo athletes should be doing. It states that water polo athletes should not be engaging in typical swim workouts, but instead, they should be doing sprints starting in a horizontal position in the water performed with the head out of the water. Near the end of this chapter, the manual describes how a water polo athlete can develop balance and stability in the water using drills/cals such as spidering, skating, controlled passing , and rain self-passing.

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I ran three miles at a fast pace.