DAY ELEVEN

Drill 1

Shoulder Flexibility Drill 

  • Lay on your back and try to get as much of your arm down to the floor as you can. 

  • Hold for 10 seconds.

  • Flip to your stomach and lift up your arms, trying to keep them narrow (close to your head, behind your ears) and straight. 

  • Hold for 10 seconds.

  • Repeat both parts for a total of 3 times on back, 3 times on stomach

Drill 2

Spiderwalk Against Wall

  • Do a spiderwalk against the wall (belly to the wall) 

  • Try to get as close to the wall as you can with a tight body position

20-25 seconds (Flippers)

25-40 seconds (Junior Bronze/Senior Bronze)

40-60 seconds (Silver)

60-75 seconds (Gold)

Drill 3

Weighted Arm Lift

If you do not have small hand weights, use two water bottles, two cans of soup, etc.  Get creative!

 

  • Hold the water bottles or weights, one in each hand with your arms down by your thighs

  • With your knees slightly bent, raise your arms over your head

  • Lower your arms down slowly back to your thighs

Follow the chart for your group

Flippers - 2 sets of 8

Junior Bronze - 2 sets of 10

Senior Bronze - 3 sets of 10

Silver - 3 sets of 12

Gold - 3 sets of 15

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