General comment

Maintain the back straight, perpendicular to the floor of the pool, knees open and up to maintain a good elevation and balance inside the water while rotating.

Important

It is important to keep the knees up and separate during the movement, especially in lateral movements.

00.27

General comment

This drill consists of keeping a vertical position while rotating with the ball up. The arm catching the ball has to be placed behind the head. The non-shooting arm extended in the front together with the knee. The knee has to stay very high in order to maintain a good elevation and to be able to get a higher elevation.

Important

It is important to keep the knees up and the vertical position of the body especially when moving.

00.18

General comment

The frequency of the eggbeater kick should increase before the breaststroke kick to lunge out of the water. It is very important to keep the knees up and separate to jump higher.

Important

It is key to return to the initial position quickly after each jump moving over the hips, rolling up the legs using the abs and with the support of the arms.

General comment

The speed is something important when moving over the hips. In order to go from the horizontal body position to the other way is key to work with the supporting arms and abs. Rolling up the legs makes the movement easier.

Important

Moving over the hips can be done in two different ways, according to the situation: moving the legs below or to the side.

00.16

Tip by Quim Colet

The main goal is to switch fast the body position to be able to proceed with the next technical gesture that the game situation requires.

General comment

It is important to use the support hands and abs to change the orientation of the body from one side to the other.

Important

As you can see in the video, Cordobés first moves the legs from right to left below her body, while right after she goes back to the previous body position moving the legs from the front and behind . These are two different options to perform the drill. 

Tip by Quim Colet

The main goal is to switch fast the body position to be able to proceed with the next technical gesture that the game situation requires.

General comment

Here we have the over the hips movement to all four different positions, also known as the 'spider drill'. Again, using the support hands and abs is key to change the position of the body from horizontal one way to the other, rolling up the legs for a better body balance.

Important

In this case we change the position by moving the legs on the side, bringing them forward and back on both sides.

Tip by Quim Colet

The main goal is to switch fast the body position to be able to proceed with the next technical gesture that the game situation requires.

General comment

It is important to have the knees up to lunge higher out of water, and at the end of the jump go back to the initial body position again with work of the abdominal area, the hip and the support of the hands.

Important

Although it is not easy to appreciate on the video, it is important to put the arm out in front of the head to see where the hand goes.

Tip by Quim Colet

Ex ea commodi consequatur quis autem

General comment

This drill is what we commonly call 'hungarian butterfly', but it is basically lunging out of water with one or two arms. It is important to have a vertical body position before the jump and keep the knees up, arms and hands always in front of the head.

Important

Quickly recover the knees up at the end of each jump to be prepared for the next jump as fast as possible.

General comment

Same drill like the vertical body position and eggbeater, but this time with a breaststroke kick. Keeping the knees up and a constant kick to maintain the elevation is important. 

Important

The higher the knees are, the more elevation. Make short and fast kicks to keep the elevation.

General comment

This is what we call the water polo butterfly or jumped butterfly. The stroke is the same as the regular butterfly style, and the breaststroke kick is applied in a semi-horizontal position in order to move forward and slightly upward, always keeping the head above the waterline.

General comment

When passing, it is necessary to maintain a good vertical position and a continuous eggbeater kick, catching the ball from behind the head to be ready for a pass or shoot. The front knee (support knee) has to stay up to avoid losing elevation and keep the vertical position.

Important

Keep the support arm as extended as possible to achieve a faster pass, also with the help of the abs and a moving the wrist ahead after passing.

00.13

Tip by Quim Colet

It is very important to maintain the elevation both when passing and receiving the ball, not falling at any time.

General comment

Perform a good breaststroke kick and stretch your body well with your arm on the water surface to slide and move as far as possible. After the slide, it is important to recover the vertical body position moving over the hips.

Important

Slides can be performed in different directions in offense and defense game situations. 

Tip by Quim Colet

Defense - It is important to be able to occupy well the space to help the center defender or defend the players in the perimeter.

Offense - It is important to occupy the space well and then get back to the vertical position to receive the ball in the best conditions.

General comment

Here we can see slides with fakes in a vertical body position towards the 4 directions. Anni keeps a high elevation thanks to the constant eggbeater kick, then slides with the ball to gain speed. 

Important

After every slide or movement, it is very important to get back quickly to the vertical position ('statue of liberty') in order to be ready for the next move.

00.14 - 00.21

Tip by Quim Colet

After recovering the vertical position, there are many actions that we can perform during a game. In the the video, Anni decides to fake, but we could shoot, pass or just protect the ball.