COACHING MANUAL FEB 2015

CANOE POLO COACHING MANUAL

FEB 2005 Revision A Feb 2010 Revision B July 2011 Revision C Feb 2015 CONTENTS: PAGE

1.0 INTRODUCTION: 5

2.0 SKILLS:

2.1 Boat Confidence 6 2.2 Techniques 7

3.0 BALL SKILLS:

3.1 Passing and Catching 8 3.2 Backward Pass 8 3.3 Two Handed Chest Pass 8 3.4 Catching 8 3.5 Picking up the ball up from the water 8 3.5 8

4.0 GAME POSITIONS:

4.1 Defensive / Offensive Positions 10 4.2 Defending Players Roles 10 4.3 Principles of Defence 12 4.4 Styles of Defence 12 4.5 Offensive Players Roles 13 4.6 Principles of Offence 13 4.7 Styles of Offence 14

5.0 PRACTISE DRILLS:

5.1 Land Drills 15 5.2 Paddling Drills 16 5.3 Passing Drills 17 5.4 Shooting Drills 22

6.0 GAME DRILLS:

6.1 1/2 Court Drill 25 6.2 3 Part Screen 25 6.3 3-2-3 Drill 25 6.4 3-2-1 Drill 26 6.5 Fast Break Drill 27 6.6 3 on 3 Full Court Press Drill 27 6.7 Goal Positioning Drill 27 CONTENTS cont: PAGE

7.0 GAME:

7.1 Box in 28 7.2 Box out 28 7.3 Numbers (Multi Drills) 28 7.4 Press Only 29 7.5 Take the Heat 29 7.6 6-Part Take the Heat 30

8.0 ALTERNATIVE (FUN) DRILLS:

8.1 Pair Tag 31 8.2 Bull Rush 31 8.3 Ball Retention 31 8.4 Ball Roll Passing 31 8.5 Silent Game 31

APPENDICES:

A Hand Rolling 32 B Typical Training Session 35 C Game Statistics Sheet 37

1.0 INTRODUCTION:

This manual is intended to give Coaches a basic guide to canoe polo boat and paddling skills, player positions and game tactics.

For the purposes of this manual, we define the ability of the polo players as: • Novice – 1 or 2 years playing experience. Starting to hand roll and have basic knowledge of player roles. • Intermediate – Competent to hand and ball roll, understands players roles and game tactics. • Advanced – Playing at a Representative level and generally has limited applications for this manual.

Each training session should aim at achieving three objectives:- • to be physically demanding, • to increase the player’s skill or knowledge, • to be enjoyable.

It is hoped that the information provided in this manual goes some way in assisting the coach to achieve these goals.

As with all coaching techniques, there may be areas that can be improved upon. This manual does not claim to be the only way to coach, but rather a helpful aid to give Coaches ideas and techniques to make their job more effective.

Much of this information has been gleaned from others. Thanks to all of those people who have assisted. A special thanks to Rob Cox, TIC Horowhenua College for introducing so many adult and student players to the .

Yours in Polo Peter Bolton President Central Canoe Polo Association

5 2.0 BOAT SKILLS:

2.1 Boat Confidence:

For first time (Novice) paddlers, it is vital that the paddler is confident of being able to wet exit safely. The routine to obtain boat confidence is as follows:

• The coach is in the water, standing adjacent to the cockpit. • The paddler first sits in the boat without a . The coach explains how, once capsized the paddler wet exits by gently doing a forward roll when under water. • The coach then capsizes the and the paddler wet exists. • With a spray deck on, the process is repeated, the coach having first demonstrated the ease by which the tab releases the deck. • The paddler is then capsized and carries out the following before being righted each time by the coach: i. Count to five ii. Slap bottom of boat with hands each side. iii. Slap bottom of boat with two hands each side, then one hand each side.

How to get out of the boat i.e. “Wet Exit”:

The “tab” on the spray deck must be out and easily accessible. The tab is pulled forward and up to release the spray deck from around the cockpit. The paddler may put their hands behind them on the back deck and push the boat off their legs. Pushing themselves free from the boat can be described as like “slipping out of a pair of trousers”.

Novice paddlers should be encouraged to wet exit for the first few training sessions.

Confidence can also be improved by teaching paddlers “turtles” 5.2.4

Points to remember:

If you are dealing with novice players, the following must be checked before play or practice. Ensure the spray deck tab is out. Ensure that helmets and buoyancy aids are correctly fastened i.e. all of the straps are securely done up. No footwear should be worn in the , except neoprene booties as they are not too bulky.

Care of Equipment:

Take off the deck by pushing it down from waist, as in removing of trousers, not by pulling down on the deck section. Place the boat in the water before getting into it. When exiting the pool, do not throw helmets or . Decks and PFD’s should be rinsed in fresh unchlorinated water and hung up to dry. Remind the paddlers that they are using $2,500 worth of equipment that needs to be looked after.

6 2.2 PADDLING TECHNIQUES:

Hand grip and Placement “Surrender Grip”:

To check correct placement, place the on your head, elbows should be at right angles as in “surrender”. The raised grip is in the “dominant” hand. The dominant hand is locked onto the shaft. The shaft is allowed to rotate in the submissive hand.

Forward Paddling:

Hands at shoulder level, push/pull action with wrist pushing straight. The blade of the paddle should enter the water in line with the feet and the blade should leave the water at the hip. Use body rotation from the hips/waist to start stroke at the FRONT. Do not cross hand over centreline of boat. Ensure the front arm is straight when placing the paddle in the water to gain maximum draw. Head should remain relatively still.

Reverse Paddling:

Use the back of the paddle blade to paddle backwards. Do not turn paddle around, keep weight forward to prevent stern from going under. Reach back with full extension of arm, elbow initially locked.

Sweep Stroke:

Allows turning of the boat without loss of forward momentum. Wide surface stroke 180 degrees with front arm kept straight, other arm close to body. Blade only just submerged to keep paddle as horizontal as possible. Turn head and follow blade.

Sculling Stroke:

Used to move the boat sideways. Forearm resting on forehead and parallel to the water surface. Top hand remains stable, bottom hand to rotate wrist and draw paddle towards boat. Blade follows arc and draws towards thigh. Lift near rail to push water under the boat.

Stern Turn:

Best stroke to turn the boat in the shortest time. Place paddle in water behind hip, close to boat, push forward at the same time leaning back and away from stroke to move weight to stern rail. Raise rail on paddle side to allow easy passage of water under bow of boat. When blade at front of stroke (knee), change the rail. For maximum effect, precede with a front sweep on the opposite side before stern turning. Turn head to sight target at end of turn. This allows body to uncoil and helps place body weight in the right area.

Duffeck:

Allows a faster turn than the sweep stroke using the forward momentum of the boat. Place the paddle in the water at the knee, blade parallel to the boat, power face in. Push forward at the same time turning the power face outwards.

7 3.0 BALL SKILLS: 3.1 Passing and Catching:

The main type of throw is called the throw. • Start with the ball balanced on the hand behind the ear with the upper arm parallel to the water. The non throwing elbow should be pointed at the target to provide additional leverage to rotate the body. • Then rotate the upper body forward in the direction of the throw. • Straighten the arm at the elbow. Flick the ball out with the wrist. For maximum speed and power in the throw the player should release the ball off the middle finger and all the steps should be simultaneous. Spinning of the ball is an indication of incorrect ball release.

The action should be the same as for catching a ball one handed, but in reverse.

Practising the baseball throw:

One of the least used yet most important drills. Practise this throwing technique by throwing against a wall in the following sequence:

• Wrist only – the forearm should be vertical and upper arm should be horizontal out front of the body. Repeatedly flick the ball off the middle finger and catch from about one metre away. • Forearm and wrist – upper arm should be horizontal out in front of the body. You should aim to teach the players to extend the arm then wrist. • Finally, practise the full arm / rotated body throw.

3.2 Backward Pass:

With ball in hand, pass under the opposite arm. Look to where pass is intended to go. (Useful for centreline restarts.)

3.3 Two Handed Chest Pass:

This can be a very effective way of throwing. It is usually more accurate than a baseball throw although lacks the power, and player does not have hold of the paddle.

• The ball is held with thumbs down and index fingers up forming a diamond shape. • Push the ball directly away from the chest keeping the elbows in front of the body. (This action would be familiar for the players as it is exactly the same). • Likewise, the two handed catch is as for netball. Thumbs and index fingers should be behind the ball.

3.4 Catching:

Because ball possession is critical in the game, it is important the correct catching technique is taught.

Catches should be “soft”, that is move the hands back as the ball approaches to lessen the force of the impact. For the two handed catch, spread the thumbs (same as for Netball). Avoid trying to catch with hands either side of the ball.

3.5 Picking up the ball from the water:

Place one hand on top of the ball, roll the hand over the ball away from the boat, use slight downward pressure. When the hand is under the ball, lift it out of the water drawing the ball towards the body.

8 3.6 Dribbling:

The ball is picked up from the water when leaning forward. The hand should be rotated around the ball. The ball should be picked up before it goes behind the paddlers hips. Ideally pick the ball up at the knee.

The ball is pushed down slightly into the water and is picked up as the buoyancy pushes the ball back into the hand.

The ball is usually only thrown about 2-3 metres in front of the kayak. One hand is kept holding the paddle.

• If right handed, pick up the ball after a left handed stroke.

9 4.0 GAME POSITIONS: 4.1 Defensive / Offensive Positions:

Direction of Play

45 or Wing

Chaser

Guard

Goalie

Point Point Guard

Post

45 or Wing Goaline

1/2 Way 6m Fig 4.1

4.2 Defending Players Roles:

Guard:

• Guards space, not players, around goal to prevent offensive players from getting to the post position and taking a shot. • Be prepared to move out to chaser or switch to other guard position. • Be prepared to assist other guard to maintain position, when the other guard is threatened.

Point Guard:

• In addition to keeping the area clear of offensive players, must also move to prevent the driving offensive player coming in from the point position. Chaser:

• As the name suggests chases after the ball to obtain possession. Also to shut down the oppositions offensive moves. • A good chaser is aggressive, always active and has good anticipation to read play and intercept ball. • More effective if two chasers act together. One chaser pushing out too far can become isolated and leave his/her team outnumbered in defence.

10 :

• Primary job is to prevent long shots at goal. If the guards are effective, it is they who should be preventing any offensive players from positioning or taking close-in shots. • Is in best position to read offensive play and direct his/hers defensive players. • The role of the GK is obviously an important one and all players should have a chance to try this position. Often teams will leave the job to the first player who shows any sort of skill in this area. All players should know how to be keeper. Goalkeeping skills are important and need to be taught. • GKs need to keep their eyes on the ball at all times, not just the player who is about to throw it. They need to be aware of the position their own boat, relative to the goal above them. • GKs need to know and be certain they can reach the ball if they leave their goal area to collect the ball. • The GK must always be alert and ready to intercept bad passes or to take free throws to allow fast break opportunities.

Goalkeeping:

• The most important rule to goalkeeping is to ensure the boat is central under the goal, with the body approximately 300mm forward of the goal frame. • The paddle is rested on the spray deck with the top hand placed on the shaft and the other hand in the water to assist you to stay in position. • Alternatively, the paddle may be held in the bottom corner of the goal. The GK is then aware where the goal frame is positioned. This is often useful when playing in windy and rough conditions. • As the attacker gets closer the goalkeeper will move their bottom hand to the bottom of the paddle blade and raise the paddle to cover the goal frame. • The blade should be held with power face out. This gives more control of the ball and makes it easier to drop the ball into your hand from a weak shot. • The top hand on the shaft can be either thumb up or down and is a matter of personal preference. • Watch the players shoulders, if no movement, it can be an indication of a change-up shot.

A good way to learn is to observe different styles on the water as indeed this applies to all positional play.

The 2011 ICF / NZCPA Rules for the defence of goal state;

“The one defending player most directly under the goal, in order to defend the goal with the paddle is considered to be the goalkeeper at that time. The goalkeeper’s body must be facing into the playing area and attempting to maintain a position within one metre of the centre of the goal line.”

Advanced Goalkeeping:

Goalkeeping is all about angles. • For close shots (< 3m) one option is to place the blade to one side of the goal. The goalie then only has to move the paddle in one direction. If the paddle is held central the shooter has the option of shooting L or R and the goalie must therefore cover both directions. • For long shots (> 3m) you have time to meet the shot but should move the paddle the least distance to block the shot, hence placing the paddle central is more effective. The keys to goalkeeping are:- • Turn the waist to face the shooter. This helps your eyes to pick up the ball. • Position your body about 300mm forward of the goal. • Place your paddle in the centre of the pyramid formed by the face of the goal down to the ball in the shooters hand. By doing this there is a reduced and equal gap around the paddle. This has the dual effect of forcing the shooter to go for the sides of the goal thus increasing the chance of them missing and also reducing the amount of paddle movement required. • Move the paddle to intercept the ball rather than block the ball where it would enter the goal. This makes it easier for your eyes and body to make a more positive contact with the ball.

11 4.3 Principles of Defence:

Mark up opponents when retreating to defence • Eliminates fast break • Slows offence, allowing the defenders time to retreat • Defend 1 on 1, do not put 2 players on 1 attacking player as this allows offensive teams an unmarked player. • Defensive players must T – out attackers to force them to pass or shoot. More experienced paddlers should be able to drop their rail to get close to their opponents and change the opponents boat’s direction making the shot more difficult. • Maintain your strategic position. • Communicate with your teammates and be prepared to switch positions if circumstances dictate.

4.4 Styles of Defence:

4.4.1 Tight Zone (1-2-2)

1-2-2 denotes players position from own goal line (as shown on Fig 4.1) i.e. 1 goalie, 2 guards, 2 chasers – mark up opponents when retiring as above.

4.4.2 French Zone (1-2-2)

Each top defender peels off to go with attacker, rejoin behind. Back 2 shuffle forward.

4.4.3 1-3-1

• Central 3 players maintain position parallel to each other and approximately 2.5 metres apart. • Top player moves perpendicular to these Side players, parallel to the goal line. • The top player intercepts driving opposition Goalie players. Top • When two opposition players gain position Centre inside the 6 metre on one side the top player covers these players to prevent the ball being passed in, or a further drive by the Side opposition. • RH player best on LH side Fig 4.2

4.4.4 Press (One on One) White is

pressing • Players match up with the offensive player black • Face same direction as marker • Be goal side (your goal) • Be ½ metre forward • Must be prepared to switch markers White Goal • Not effective against strong opposition and will expose any weak defensive paddlers. • Be aware not only of your marker but also where the ball is and the next likely pass

Fig 4.3 12 4.4.5 Breaking a Press

• Create a passing triangle to give more than one passing option • Pass to “safe” water, makes it easier for the player to turn on the ball • Protect a passing space • Employ screens • Substitution, lose a marker by bringing on a substitute from opposite side of pool • 2 marked players paddle to opposite end of the pool and cross over (figure 8) to drop markers.

4.4.6 Fast Four

Keep goalie in. Other 4 players mark ball player and closest 3 others. Must hit and turn, to pick up next most dangerous. Requires 4 fit & fast players.

4.5 Offensive Players Roles: (Refer Fig 4.1)

• Point - most important position on attack. It is the optimum position to receive passes and direct play. In case of a turnover is in the best position to shut down fast break or take up goalie position.

• Wing - placed wide on the pool is in position to receive pass from corner or point • Looks to drive in to shoot goal • Is ready to rotate to take over point position if that player drives. • Usually has the boat pointing toward the goal (at 45 degrees to sideline). • Post - is in best position to shoot goal • If not in possession then able to hassle guard players and act as block for ‘box in’ or ‘box out’.

4.6 Principles of Offence:

• First principle is to get the ball to offensive end as quickly and safely as possible to shoot the goal. • The easiest goal is from a fast break, resulting from quick reaction times to a turnover of possession. • Retain possession by safe passing or having clear water for own players to pass to. • Maintain lanes while progressing down the pool to keep options open and use the full width of the pool (refer Fig 4.4).

13 4.7 Styles of Offence: (Moves)

45

Lane Post

Point Post Lane

45 Fig 4.4 1-2-2

• Number represents players from own goal line (black is offensive team) • 1 point • 2 wings • 2 inside (post) players

14 5.0 PRACTICE DRILLS: All drills whether land or water, benefit from having an incentive, either positive or negative. If players lack concentration during practice, then introduce an incentive or make the drill competitive (i.e. in teams). Punitive incentives might include 5 handrolls or sprints. Positive incentives might include chocolate fish, or being able to nominate the other teams punishment.

5.1 LAND DRILLS:

All water based drills and game tactics will benefit from walking through on land first. This is so each player understands his / her role and the role of the other players.

5.1.1 Sit Ups

• In pairs with ball – pass ball on the sit up, catch on the down

Variations • LH and RH • 5 metres or 10 metres apart Purpose • Ab strengthening • Good passing technique. Emphasize holding the ball behind the ear and rotation of the shoulders.

5.1.2 Circle Passing

• Stand in circle • Pass clockwise • On signal reverse to pass anti-clockwise • Pass to miss 1 player • Pass to miss 2 players

Variations • Jog in circle, pass forward / pass backward • 2 balls • Put 2 teams, 1 ball each team, run in same circle, compete to pass around circle, say 3 times. Purpose • Passing skill • Fun and fitness

5.1.3 Figure 8 Passing

1

2 6 Ball Flat

Lob

5 Side of Pool Side of Pool

3 Stationary Player 4

15 5.2 PADDLING DRILLS:

5.2.1 Figure 8 Drill

• Paddle in a figure 8, has both left and right hand turns • Sweep strokes at corners

Purpose • As warm up exercise Variations • Sprint 1 diagonal leg • Stern turn at corners • Paddle on rail

5.2.2 Sprints

• All boats stern to pool end • Number off paddlers to go in relays

Variations • Sprint to ½ way 180 degree turn back to start • Sprint to ½ way, back paddle to start • Sprint to ½ way 360 degree, sprint to far 6m, 180 degree and back to start • Team relays

5.2.3 Stern Turn Challenge

• Boats bow into pool end • Throw ball in opposite end • On signal boats must turn and compete for ball (1 or 2 balls less than the number of paddlers, make it elimination) • When within 3 metres of boat, able to push bow across opponents boat to put ball on the paddlers ‘safe’ side of boat.

5.2.4 Turtles

• Capsize boat • Paddle underwater in boat across pool

Variation • Dog paddle, able to breathe Purpose • Builds confidence under water

5.2.5 Drawstroke or Sculling Across Pool

• All boats parallel to pool side • Paddle boat sideways across the width of the pool using the draw stroke or sculling stroke

Purpose • Practise correct paddling technique if bow or stern starts to swing then move position of paddle in relation to paddler. e.g. moving paddle towards knee will swing bow in direction of motion.

16 5.2.6 6 x 6 Paddling

Purpose • Warmup exercise • Focus on correct paddling style, eg lift roll for drawstroke, lean forward to reverse paddle.

5.2.7 Dribbling Drill

• 4 boats in a line • 1 ball, take dribble, other boats keep in line • Pass, then must catch up

Variation • Pass to alternate player • Finish with shot • As a level 2 drill (see Lanes)

5.3 PASSING DRILLS:

When passing • Aim for body • Use high elbows • Other arm acts as balance • “Aim small-Miss small” • “Soft catch” (see 3.4)

5.3.1 Paddle in Circle

• Pass ball forward

Purpose • Develop sweep stroke • Develop passing skills

Variation • ½ court - paddle in circles • 2 balls • Pass between 4 power strokes before catching next • Run for 10 minutes

5.3.2 Relays

• Boats stern end of pool • Dribble to ½ way • 180 degree turn • Back to start

Variation • ½ players each end of pool • Play as pairs or team

17 5.3.3 Pair Passing

• Start with boat nose to nose • Pass 2 handed • RH to RH • LH to LH • Move 3 metres apart - repeat • Move 6 metres apart – repeat

Purpose • Encourage correct passing technique • Emphasis passing has more effect than catching

5.3.4 Across Pool Passing (Fig 5.1a)

• Count number of passes without hitting water, • Without dropping. • Lob passes.

5.3.5 Diagonal Across Pool Passing (Fig 5.1b)

• Take time to pass from 1 end to the other.

Variations • Use 2 balls, start at • Opposite ends.

5.3.6 Triangle Drill (Fig 5.3)

• Players form a triangle • Pass to one corner, paddle to other • Next pass to any corner, paddle to other 1

4 3

2

Fig 5.3 18 5.3.7 1 on 1 Fast Break (Fig 5.4)

• Defending player B bow in to wall • On whistle, player A must dribble to opposite goal and shoot • Player B is to turn and chase down player A (to defend goal)

Purpose • Dribbling practice • Illustrates fast break able to be shut down (player B should be able to catch player A at beginner/intermediate level) Fig 5.4

5.3.8 2 on 3 Triangle Passing (Fig 5.5)

• Maintain triangle, outer boats approximately 4 metres apart, and remain static • Two centre players paddle to attempt to gain possession • No lob passes, instead pass over helmet • If lose possession, change places with outer player

Purpose • Practice deceptive passing, pass where not looking • Inner players use paddle block, tests reflex actions

Fig 5.5

5.3.9 Hand Roll Confidence A • Player C repeats pass to A B • Player A has no paddle • Player B attempts to push over Player A • Player B has a paddle

Purpose • Ball retention without rolling if possible • Hand/ball rolling confidence

C

5.3.10 Chain Passing (Fig 5.2) 2 5 8 10 • Pass to hand 3 Variation 6 7 1 9 • Pass to water, lob pass, pass over front of 4 boat, trap with paddle Purpose • Passing and catching while maintaining boat direction and keeping paddle Fig 5.2 19 5.3.11 Lanes (Level 2)

• Start consecutive passes • 1st player dribbles • Player with ball calls (eg 1-2-3-4-5) • Pass goes in that order

Options Call 1-3-5-4-2 • Players 4 & 2 hang back • 3 & 5 sprint to make sure they can receive the pass • 4 & 2 sprint • Pass to water, lob pass, pass over front of boat, trap with paddle

All passes to hand

Purpose • Importance of passing skills, keeping width • In your won lanes • Using space of the pool • Following instructions

5.3.12 1 on 3 Blocking (Stationary) (Fig 5.6)

• 3 outer boats with bows touching the inner boat • Pass between outer boats • If inner boat gets a paddle to the ball, then change places

Purpose • Outer players practice passing without looking • Centre player, practice paddle blocking Fig 5.6

5.3.13 Box Drill (Fig 5.7)

• Best walked through on land first • Requires minimum 5 paddlers

Purpose 1 5 • Excellent advanced drill for passing Variations 3 • Pass using dominant hand / off hand / 2 hands 6 7 2 • Lob pass • Low fast pass to front of boat, to use paddle 4 block 8 • Receive from LHs or RHs • Hint pass then immediately start paddling

20 5.3.14 Southern Cross (Fig 5.8)

• After the players have warmes up, this is the most popular drill for intermediate players • Follow pass 7 3 • Best used with 8 players or more 8 6 • Use 2 balls starting opposite. Ensure both balls are 4 ready to pass before driving

Variations • As for Box Drill 1 5

2

5.3.15 Cross Court Lob: (Fig 5.9) (Level 2)

• Replicates the fast break in a game resulting from a turnover of possession when on defence. • Lob must be such that a player positioned in the centre of the pool would be unable to intercept the pass with his paddle. • Repeat in opposite direction

21 5.4 SHOOTING DRILLS:

• All players shooting for goal should have their favourite shot (money shot). • The bottom corner closest is often the best option as the time of flight of the ball, hence goalies reaction time, is least. • Vary the shot by changing the point of release, eg from off the water or from behind the helmet (uses forearm and wrist action only) • Look at one corner of the goal and shoot to the other to fool the goalie. • Use own paddle to hide the shot from the keeper. • Use another player’s body or head to hide the shot from the keeper. (reduces the reaction time the goalie has.)

5.4.1 45 Drive (Fig 5.9) A C 3 B • No goalie 5 • Player A pass to water • Player X picks up and passes back to A on 1 drive (to hand) • A shoots then retrieves ball, both players 4 change sides (ie X goes behind C)

Variations 2 • Drop ball or missed goal, go to back of Y Z pool for 5 hand rolls X • Use goalie • Shoot to nominated goal corner (usually by coach standing behind goal) • Shoot from outside 6 metres

5.4.2 Point Drive (Fig 5.10)

• From corner play • A pass to B at 6 metre line • B pass to point driver player C • Rotate clockwise; A to B B to C C retrieves ball and moves to corner

Purpose • Emphasises benefit of shooting with forward momentum • Useful game play from corner restart Variation • Pass B to C to hand to water lob pass • Shoot to nominated goal corner

22 5.4.3 Corner Feed

• Feeder stays same player

Variations • Throw to hand, flat or lob pass • Throw to water • Throw across bow for paddle block Purpose • Goalie practice • Teaches correct throwing technique • By shooter and feeder • Emphasises benefit of forward movement to shoot goal

5.4.4 Eagle Drill (Level 2)

B

1 Lob 3

A 3 2 3

C

Variations • Goalie in place

Purpose • To emphasise that driving player is the most dangerous • Good passing and timing is essential • Effectiveness of lob pass

Upon completion • C retrieves the ball from the goal • B moves to where C was • A takes B place

23 5.4.5 Box Race (Level 2)

• Ball starts with Player A • A passes to B • B receives & A turns & sprints towards goal (all passes to hand) • Ball is passed around box back to A to shoot • Upon completion players move 1 position antclockwise

Purpose • Passing ball is trying to beat the driving player • Passing to hand

Variation • Keep score • Alter the pass distances for pass 1 & 3

5.4.6 20/20

• Goalkeeper in position • 3 attacking players • 2 balls • Players can shoot from anywhere, anytime (no driving shots) • Keep score, game over when either GK blocks 20 (including misses) or 20 goals are scored.

Purpose • Vary shooting options • Deciding when to shoot • Goalie practice

Variation • 5 players, 4 balls • 1 defender

24 6.0 GAME DRILLS: With all drills, good passing and timing are essential if they are to be well executed. When concentration or motivation is sometimes lacking, the use of “reward” or “punishment” usually improves the execution. Reward may be as simple as a chocolate fish, or get to choose punishment for the remaining players. Punishment can include handrolls or 50 press-ups.

6.1 ½ Court Drill

• Players in teams • Attacking team has 5 turns to score goal starts with the ball on the ½ way line • Defending team must get possession and return ball to ½ way • Keep score

Purpose • To emphasis each of the defence and offensive positions

For offensive team to:- • Keep possession • Maintain point • Gain inside players

For defensive team to:- • Maintain whatever defensive structure called for i.e. 1:2:2 1:3:1 • Practise good chasing, do not over-commit

6.2 3 Part Screen 3 2 1

3 1 2 Purpose • Recognise/utilizing screens when set • Using boat skills/team mates to get free of press

6.3 3 – 2 –3 Drill (Level 2)

• Players A, B, C offensive • Players X, W defending goal as chasers • Players A,B,C progress down pool, maintaining lanes X • Whichever of A, B or C shoots or loses A E possession (say B) joins X and W to play in opposite direction • D and E come on to defend against W, X, and B B • A and C takes up defending positions previously held by X and W Purpose D W • Should be played at speed • Improves fitness and reactions to C turnover • Improves chasing (defensive) skills • Good drill to practice lob pass

25 Best Option

• For offensive players maintain passing triangle. A • For defensive players X and W, note boat direction of X, keeps options open to move on to next player

B X

C W

Poor Option A

• For offensive players, flat line is too easy to defend • For defensive players, player X has left player free by having the boat X B facing the wrong direction as Player A X is unmarked

C W

6.4 3-2-1 Drill (Fig 6.5) (Level 2)

Similar to 3-2-3 drill but when shot is put up or turnover occurs, the direction of play changes with X and Y becoming the offensive players and the last player to touch the ball, (player B) then becomes a defender and chases X and W to the opposition goal.

Players A and C take up new positions previously held by X and W to meet the new offensive.

26 6.5 Fast Break Drill (Fig 6.6) (Level 2) Z Drill

Progression is to follow the pass to the new C 3 position to await next pass Player C may retrieve ball and rotate to new position A.

4 Purpose 3 • Passing, receiving and 2 shooting at speed A • Emphasis on positioning • Emphasis on driving towards goal 1

Variation B • Pass to water • Pass to hand • Have goalie in Fig 6.6 • Run same drill back from other goal consecutively

6.6 3 on 3 Full Court Press Drill

It is basically a 3 a side game with full court pressing. With more space on the court, it forces the players to retain the ball longer, be surer of the passing and makes player think more about positioning. It is one of the best drills to expose players strengths and weaknesses

6.7 Goal Positioning Drill

Purpose • Goalie to take up correct position • Shooter to decide when best to take the shot

Variation • Can keep score • Switch positions

27 7.0 GAME: 7.1 Box In

The baseline or inside player posts up and boxes in their guard player. The wing or point then drives to shoot over own player.

The object of the post and shooter is to align the post guard and goalies so that the goalies line of sight is obstructed.

7.2 Box Out

The 45 Player D, drives to push clear the guard player opening up the space for the point (or 45) to drive down the centre and shoot.

7.3 Numbers ( multi drives)

Starting from a corner restart (or with ball at point) Each player commits their marker in turn leaving the one player free for a drive. Timing is crucial if last player driving is to be left 1 on 1 with the goalie.

In this diagram the drive is concentrated on the left post position to open up space on the right for the shooter E.

Players should drive at speed to force commitment from the defensive player. This also allows for an earlier pass clear of any potential paddle block.

28 7.4 Press Only

• Use full court • No goalie allowed until ball bought into 6 metre zone • No shots at goal from outside the 6 metre mark • Best with 4 aside

Purpose • Learn how to set and break a press • Learn how to pass to safe water • To break a press see 4.4 D 1. outpaddle your opponent 2. pick ‘n’ Roll 3. screen

Screen (Fig 6.1)

• Team ABC has possession. • Team XYZ has press on ABC • XYZ boats are correctly positioned ie goal side same boat direction and ½ boat Y length in front B For Screen Z • Player C is setting the screen • Player B drops marker Y by C paddling close past player C so that marker Y must go around or switch markers with Z • Player C is stationery and A cannot be hit by player Y X

7.5 Take The Heat

• Use only a small portion of the pool, say 1/2 pool width to 6m line • Ball carrier takes dribble, upon collecting ball, player B attacks and attempts possession. Player B wins when gaining possession or forcing player A out of zone.

Purpose • Ball retention • Paddle skills • Boat skills

A

1 B 2

29 7.6 6-Part Take The Heat (Level 2)

• Pool is divided into 6 equal parts • 2 players in each square (on oposite teams) • Throwing anti-clockwise • Throwing clockwise

Teams get 1 point for ball marking a complete circuit (can throw backwards). Jostling only allowed when ball is in that players square. All other players are pressing but not obstructing.

Purpose • Throwing to safe water • Keeping ball safe • Boat positioning so you can receive a safe pass

Variation • Award points against for obstruction • Allow long time with ball (say 10 seconds)

30 8.0 ALTERNATIVE ( FUN) DRILLS: Encourage competitiveness by rewarding winning players (team). Chocolate fish most effective. 8.1 Pair tag • Fox and hound, must tag on shoulder • Change roles

Purpose • Develop skills in manoeuvring boat (to protect ball during game) especially T-out

8.2 Bull Rush • If you don’t know how to play this, ask a student! • With full gear, tag on shoulder • Tag on shoulder, encourages players to T–out

Variation • No helmets or paddles • Must get head under water • Tag pulling allowed to force wet exit. Winner is last player standing

8.3 Ball Retention • 2 teams in boats • No paddles • Pass to team-mates, cannot pass back to player received from

Variation • Count passes, target approx 20

Purpose • Fitness • Team familiarisation • Passing skills

8.4 Ball Roll Passing • Line up boats stern to pool side • Start with ball one end • Must ball roll and then give to next player

Variations • Take time to complete • Have 1 team each side of pool to compete against • Pass the ball from player to player keeping it under the water the whole time • All players to stay under until drill is completed

Purpose • Improves ball rolling • Improves team unity

8.5 Silent Game • Normal game except • No communication except at breaks of play (i.e. ball dead) • Penalty – lose possession or if in possession - 1 goal against

Purpose • So that players are more aware of their own players positions 31 APPENDIX A Hand Roll Progression

Before commencing with the Hand Roll, you must first ensure that the paddler is confident in the boat. By confident, we mean the paddler is comfortable being capsized and is able to wet exit.

3 Key Parts to learning the Hand Roll HANDS HIPS HEAD Each can be treated individually

Hands out of the kayak in the water

• Practise the set up – life jacket on and complete the roll • Look for correct rotation

Hips in the boat on the water

• Ensure the students are braced, i.e. thighs in the correct position and foot pegs are present • Hip movement - bum up, bum down!! • Try with two hands, one hand (look for the head coming off the deck using hands to push off the side) • Hip test – good for confirming hip movement, ear hand on chest observe the degree of lift 0 degrees to 90 degrees

Head • Observation looking to ear hand / watch?

Whole Skill Progression

Progress to lifejacket, float, one finger side Float two taps focus on ear hand? One hand help using the ear hand help Slow technique complete in 5 seconds – focus on the whole technique.

Sub Routine for the Hand Roll

Set Up (under water)

1. Body is fully extended i.e. head is close to the back deck. 2. Right hand on left ear, palm facing outwards. 3. Left arm fully extended 90º to the boat. 4. Left hand just out of the water (tap x 2).

Turning Phase

5. Move your left arm downwards (boat should rotate) and initiate hip flick. 6. Move your right arm UPWARDS (towards the surface) and then outward. 7. When fully extended move your right arm downwards at 90º. 8. Move your left arm across your chest. 9. Rotate your head towards your right hand.

Recovery Phase

10. Slide / keep your head on the back deck looking at your right hand. 11. Reverse into a position of balance. 32 HAND ROLL

STEP ONE: STEP TWO: Extend arms and body Place the back of your at along the back right hand on your left deck. ear. Your palm must face away from your head Note: Your head MUST stay on or as close as possible to the back STEP THREE: deck throughout the Fully extend your entire roll. (This left arm 90o to the reduces you centre of boat with your hand gravity and drag) just out of the water with your palm facing down.

STEP SIX: STEP FIVE: STEP FOUR: Once arm is fully extended, Move your arm UPWARDS Move your left arm down- move it downwards at 90º (towards the surface) and then wards. (Boat should rotate) outwards

STEP SEVEN: STEP EIGHT: STEP NINE: Initiate “hip ick” and move left Rotate head towards right hand Keep head on deck looking at arm across your chest and throw left hand out to the right hand until balanced, then side sit up again The only way to test yourself is to perform the whole skill all at once in the water because it’s the only place you can use it.

HELPFUL HINTS: A couple of exercises that may help develop the skill. Spending time upside down in the kayak and getting used to being under water and also using things like the side of the pool or a life jacket to push o from steps four to nine.

PROBLEM SOLVING: As the handroll is quite a complex movement to learn it is easy to make mistakes in its performance. Here are a few and some ways to help x them.

1. As the paddler rolls up sometimes their body weight can move to one side or away from the axis of the rotation causing the centre of gravity to move up their body making the roll more dicult to perform. This can be xed simply by remembering to keep your head on the back deck through the whole roll. 2. Sometimes the paddler can perform the roll well but the boat hardly moves. This can be because of a few things like water in the boat or the fact that their legs aren’t braced in the boat. So it’s a good idea to make sure that not too much water gets in the kayak and that their knees are hand against the sides of the boat. 3. Sometimes people panic and try and do everything too fast or at dierent or the wrong times, so it is necessary to remain calm and do all the subroutines together maintaining a uid motion. This can just come with condence and patience. 33

APPENDIX B Typical Sessions B1 Typical Training Session

Prior to getting on the water, players should have warmed up by passing and catching in pairs. This not only warms up the muscles but also the hand/eye co-ordination.

Try to alternate between fast and slow drills to allow the body to recover

• Figure 8 warm up • Start slow • Sweep turn at corner • Stern turn at corner • Sprint one diagonal

• Sprints • To 6 metres, 180 degrees and back • To 6 metres, back paddle • Compete for ball

• Paddle Skills • Paddle on rails • Scull across pool • Pair passing, losing players do handrolls

• Bull rush or pair tag or ball retention

• Shooting drill (6.1) - get eye in

• 3 - 2 - 1 drill or ½ court drill - emphasis correct positions

• Game

• ½ court drill or 3 on 3 • Point out areas to improve on

• Game

B2 Lactic Session

• 1 x 2min sprint at 70%

• 1min 30 sec rest

• 5 x 1min sprint at 90%

• 1min rest in between

• 8 x 30sec sprint at 100%

• 30sec rests

• 8 x 15sec sprints at 100%

• 30sec rests

35

APPENDIX C Shooting Statistics

Date: Teams:

Grade: Final Score:

Number Player Comment 1. 2. 3. 4. 5. 6. 7. 8.

Key 6 Shot & Missed 6 Shot & Blocked 6 Goal Scored 6. Goal Scored From Fast Break On diagram place number at location shot was taken from. 37