Practice 04.13.10 Swimming session ADVANCED and HIGH LEVEL PLAYERS (Note: 25 yd. = 1 Length, R = recovering) Exercise 3: W/O Fins Exercise 1: 12.5 yd. max speed free diving X2 12.5 yd. recovery crawl 50 yd. crawl 25 yd. diving like a duck R=1’30 25 yd. diving like a duck X3 25 yd. diving like a seal X4 12.5 yd. free diving 12.5 yd. max speed free diving X2 12.5 yd. crawl 12.5 yd. recovery crawl Exercise 4: With Fins 4X free diving max length R=45” Exercise 2: Exercise 5: 150 yd. freestyle fins swimming 10X 12.5 yd. max speed free diving R=5” R=1’ 10X 12.5 yd. max speed free diving R=5” Total: 1700 yard Swimming session (cont’d) BEGINNERS (Note: 25 yd. = 1 Length, R = recovering) Exercise 3: With Fins Exercise 1: 25 yd. diving like duck 12.5 yd free diving 100 yd. freestyle 12.5 yd. surface X2 25 yd. diving like seal R = 15” Exercise 2: 12.5 yd free diving 12.5 yd. surface 25 yd. kick Notes: 25 yd. right side X3 - 5 diving min. per 25 yd. 25 yd. left side R=15” - 2 breath max. between each diving 25 yd. backstroke Total: 600 yard Technical session BEGINNERS and ADVANCED PLAYERS Technical exercise : straight shoots Exercise: Relay of 3 players o Start alternatively seal or duck o Swim straight with the puck for 12.5 yd o Then go fast for the last 12.5 yd and shoot straight for the next player Notes: - Always keep swimming; do no stop when you shoot the puck. - Look ahead not the puck. Game Technical Session BEGINNERS and ADVANCED PLAYERS HIGH LEVEL PLAYERS (3/4 th of the pool) (1/4 th of the pool) x x x x x x o x x Exercises: TBD x x x x 3 Rules of the Day 11.0 Team Composition, Player’s Equipment and the Stick, and Identification 11.3 Player’s Equipment and the Stick 11.3.1 Each player shall be equipped with a mask, which must have safety glass or other safety material fitted; a non-metal, pliable snorkel; a pair of conventional underwater hockey fins (made of rubber or other non-dangerous pliable synthetic material, excluding fiberglass) which is approved by the CMAS Underwater Hockey Commission; hand protection for the playing hand(s), and an underwater hockey stick. 11.3.1.1 The mask must be dual lens design mask unless the single lend mask has a centre divider/support that is part of the frame of the mask. 13.0 Signals 13.1.1 Ready to Start The ready to start signal is one arm raised straight up in the air with signal hand open, fingers together. 13.1.15 Advancing the Puck with the Glove, Free Hand, or Body These fouls are signaled by one fist punching into the palm of the other hand, followed by touching the part of the body used to illegally advance the puck. Reference: CMAS International Rules for Underwater Hockey, 9 th Ed. (http://www.cmas.org/documents_area.php?commission=hockey) .