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Drill 1

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

25-30 seconds (Flippers)

30-45 seconds (Junior Bronze/Senior Bronze)

45-65 seconds (Silver)

65-80 seconds (Gold)

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 3

Open Shoulder Push Up HOPS

  • Get in an open shoulder push-up position.

  • Try to HOP your body forwards 5x, then backwards 5x, then sidewards 5x (both sides) (this full series counts as ONE set)



5 times (Flippers) 

10 times (Junior Bronze/Senior Bronze/Silver)

15 times (Gold)

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