Category: Conditioning
Type: Drill
Equipment: Hanging pace clock -or- Stop Watch
"5-MINUTE DRILL"
The five-minute drill gets a little tough at times, because it is vertical kicking for 5 straight minutes. Beginning players not acclimated to the eggbeater kick will learn to hate this drill.
A pace clock is a good thing to use, if there is a player coach involved with the team. If it is just a deck coach, then a stopwatch, or second hand, works fine.
Align your team in about 3 or 4 rows; making sure that the bottom is untouchable for everyone. Vertical kicking for this drill is just that, KICKING. No hands are to be used for this drill. There are two positions that the hands/arms will be in. The first is at water level. Hands out of the water, with the water level at the wrists. The second is full extension of the arms- keeping the whole arm out of the water while kicking. The second position is much more difficult for the player to be in.
The drill begins with the player in the first position (hands out of the water), for 5 seconds. Then, the player must hold the second position (arms out of the water) for 5 seconds. Do this for one minute.
For the next minute, start at first position for 10 seconds, and then second position for 10 seconds. You may begin to hear a little bit of grunting and straining.
The third minute starts with 15 seconds of first position, and 15 seconds of position.
The fourth minute starts with 15 seconds at first position, 30 seconds at second position, and then another 15 seconds at first position.
The fifth and final minute is 60 seconds of arms completely out of the water in second position. There are many clichés that will fit this last minute. As a coach, I leave it up to you to come up with your own.
NOTE: There is no resting in between each of the minutes of the "5-Minute Drill." These 5 minutes are to be done consecutively, with no break. The hands in the first position should be break enough.
Submitted by: Coach Dave
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