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| Training & Skills for Underwater Hockey Share your Underwater skill sets with other players here. |
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01-12-06, 11:03 AM
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| Water Workouts What do other people use for hockey workouts? Heres a couple ripped from my training diary, in yards, w/my times. Rests only where noted. abbreviations at the bottom of post. Its in the form of [number]x[distance]@[interval]. set 1--------- HPs for warmup 500 Swim 500 bogdat stretch, switch to quattros for rest of workout 4x75@1:10 OUO 4x75@1:10 UOU 4x75@1:10 U-hohu-U Short Rest 1x1000 HuHo, HoHu, Tofu, OuOu, OuOu, Tofu, HoHu, HuHo, FU, FU time was 12:50 Short Rest 10x100 @ 1:30 HuHo, HoHu, Tofu, OuOu, OuOu, Tofu, HoHu, HuHo, FU, FU hohus were all around 1:04-1:05. Tofus and OUOUs were around 1:06-1:08. FUs were 1:14 and 1:15. Short Rest 10x50 FU Full Sprint i didnt set an interval but it was usually around 1:30 rest. I went 100% on the FUs. It really, really hurt. 6 or 7 of them were under :25, and a couple were slower but :28 was the worst. 200 cooldown 4600 Yds Total Set #2---------- HPs all workout 1k warmup rest 10x100 @1:10 kickboard low :59, high 1:04, average 1:02-1:03 600 OUOU own pace 2600yds --- terms- ouou-full over25, full under25 hohu-half a 25 over, the rest under huho-opposite of hohu tofu- Three Over Fourth Under FU- full under, breathe at wall bogdat- Breathe Once, Go Down, And Touch           |
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01-12-06, 03:57 PM
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| Thanks for that David. I know there is a huge variety of training programs that people use. Maybe Gav8 or atapene can add some here. Training has never been my strong point (only my field of stody a long time ago) so I don't have too much to add :-D |
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02-12-06, 12:09 PM
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| Awesome first up post David! Welcome, you'll obviously be a great asset to this community 
__________________ Slayer of Trolls amongst other things. Made for the Love of a Good Woman, and not a bad little player too ;-) Chumba Concept Salon Professional Hair Stylist |
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03-12-06, 03:15 PM
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| Swim sessions! A Guide Warm up Generally about 1km. Combination of fins and no fins, stretching at interval. The guts Between 1 and 3km depending on endurance or sprint session. Working with endureace sets of 100 200 300 400 and 500mt with combo of bounce, stop and drop, free, kick etc medium heart rate for long distances not much recovery. Working with sprints 12.5mt up to 100mt in sets. Maximum heart rate long rests. Combo of underwater, bounce, kick etc. Very explosive. Cool down 500mt with streatching Important tips Find a training partner. incorpirate as much puck work into the swim session as you can. Use a heart rate monitor never do breathold's on your own push yourself to the best of your ability
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10-12-06, 10:27 AM
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| Sprint session sprint session 1 Stretch 500mt warm up with out fins stretch 300mt warm up with fins 6x50mt free on 65 sec 6x50mt kick on 70 sec 6x25mt strike sprint (12.5mt top, 12.5mt bottom) 45sec 6x25mt brethold underwater sprint with puck on 60sec 6x12.5mt underwater with puck including a turn on35sec 6x6.25mt underwater sprint with puck on 25sec 300mt cool down with fins 200mt cool down without fins Stretch hot cold showers are good recovery for these type of sessions eat within 20 min of finishing sessions drink heaps of water before, during and after session
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12-02-07, 06:10 PM
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| endurance swim session Stretch Warm up without fins 500mt 60-70% Warm up with fins 500mt 60-70% (every 4th 25mt 90%) 6 x 150mt , 50free, 50kick, 50blunce 4 x 200mt, free 6 x 100mt, 25mt under, 25mt free, 25mt kick, 25mt bounce 6 x 50mt kick 6 x 50mt 3,2,1 Cool down 300mt with fins 200mt without fins Stretch and drink heaps of water
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12-02-07, 06:13 PM
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| Hey liam, (NZ mens capt) what do you get up to in NZ for swim training? What would a typical training week look like leading up to the worlds? Swim? Game? Weights? X-train? Cheers Belle
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13-02-07, 10:00 AM
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| umm... we just do the same old... gym sessions, aerobic sessions (HR based), endurance, pool work, sprints and games. stuff like cycling and running and other sports are things the guys do for aerobic stuff to cross-train. cycling for endurance etc. plain, boring swimming.... we don't know enough to go to town on the sports science but guys tend to pick up what works for them and go with it, and there's a fair amount of consultation between older and younger players on things to try. a couple of our guys seem to know enough to try to educate the rest of us... or attempt to educate! and we have a couple of fitness tests etc to improve on to keep the coach happy every time we see him. hopefully! our swim schedules are very similar to the ones you have posted up... personally i like using pucks while doing sessions to keep from dying of boredom, and our sessions probably tend to be slightly shorter than most of yours... shorter warmups possibly. i try to warmup by running to the pool etc, cut down wet time as much as possible. hate getting wet. it's all on the same page from what i can gather is the norm for other countries... though to be honest i was kinda surprised to find that some teams don't have any requirements for their players to do strengthwork in a gym. liam |
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30-04-07, 08:41 PM
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| SWIM SWSSIONS FOR STARTERS Swim Sessions for starters: These sessions were created as a guide for our vic jouniers to give them a place to start benchmarking their training. They are great for begginers or any players, new or old wanting to start swim sessions. By Belle LEARN TO LOVE TRAINING AND IT WILL LOVE YOU BACK SESSION 1 Warm up Stretch 100mt freestyle no fins 2 x 25mt choice no fins 100mt freestyle no fins 200mt with fins on Stretch 2 min rest 4 x 25mt sprint freestyle on 45 sec 1 min rest 4 x 25mt sprint kick on 55 sec 1 min rest 4x 25mt underwater breathe hold sprint on 60 sec 1 min rest 4 x 25mt bouncing (1 breath on surface) on 60 sec 1 min rest 2x 25mt sprint with the puck underwater on 60 sec Cool down 100mt slow kick 100mt slow freestyle 100mt no fins freestyle slow 10min skills Stretch TOTAL 1.2 km SESSION 2 Warm up Stretch 150mt no fins 2 x 25mt choice no fins 300mt with fins on 2 min rest 5 x 25mt sprint kick on 60 sec 1 min rest 5 x 25mt bounce (1 breath on surface) on 60 sec 1 min rest 5 x 25mt freestyle on 45 sec 1 min rest 4 x 50mt, 25mt underwater sprint, 25mt on surface on 1 min 10 sec 1 min rest 2 x 100mt 25mt alt free and kick Cool down 100mt slow kick 100mt slow freestyle 100mt no fins freestyle slow Stretch TOTAL 1.575mt SESSION 3 Warm up Stretch 150mt no fins 2 x 25mt choice no fins 300mt with fins on 2 min rest 4 x 100mt 25mt alt kick and freestyle on 2 min 5 x 50mt bouncing (1 breath on the surface) on 1 min 10 sec 6 x 25mt breathold on 1 min 8 x 12.5mt with puck sprint on 20 sec Cool down 200mt slow freestyle 50mt no fins Skills 10 min Stretch TOTAL 1.500mt SESSION 4 (Leg burner) 150mt no fins 2 x 25mt choice no fins 400mt with fins 2 min rest 4 x 25mt kick sprint on 45 sec 6 x 50mt 25mt underwater sprint 25mt kick on surface sprint 3 x 50mt 25mt kick, 25mt dolphin kick on 1min 30 sec 4 x 25mt dolphin kick on 60 sec Cool down 200mt slow freestyle 50mt no fins 25mt backstroke 25mt breaststroke Skills 10min Stretch TOTAL 1.550mt SESSION 5 (Lung buster) 150mt no fins 300mt with fins 2 min rest 4 x 25mt underwater slow as you can go 4 x 50mt bouncing (1 breath on surface) on 1 min 10 sec 4 x 25mt sprint on 50 sec 8 x 12.5mt underwater sprint on 20 sec 4 x 25mt underwater sprint with puck on 1 min 4 x 50mt dolphin sprint on 1 min 10 sec Cool down 200mt slow freestyle 50mt no fins 25mt backstroke 25mt breaststroke Skills 10min Stretch TOTAL 1.500mt :twisted: :twisted:
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