1. SSSE THEORY

SMART LEG CONCEPTSThe water polo player is forced by the SESS drills to have strong legs, explosive legs that create great height out of the water, can sustain that height out of the water for 3-seconds, and smartly reposition the right leg to balance out the shooter’s body.

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1. SSSE THEORY

SMART LEG CONCEPTSThe coach cannot do all 17 drills in a workout. The coach should do at least 4-6 each practice. The Slam-Dunk, Slam-Dunk 90, 3-Step and Grab and Slam are done every practice. The other drills after added in later.

Now for the drills.

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2. SSSE DRILLS

The drills used to create SESS legs are different than the usual leg eggbeatering drills that emphasize slow speed endurance using slow twitch muscle motions.

SESS drills are over in a second or two and emphasize explosive fast twitch muscle fiber sprinter-like responses.

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2. SSSE DRILLS

The swimmer is used to swimming 6,000 meters. Nothing is done quickly in swimming. Eggbeater drills are usually done for many laps at a low speed for building endurance. The shot, however, is over in one second and utilizes fast twitch muscles.

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2. SESS DRILLS

All of the SSSE drills recruit fast twitch muscles. None of the drills are done for a long time. In fact, doing the drill for a long time causes the player to switch from fast twitch to slow twitch muscle fibers.

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2. SSSE DRILLS

All of SSSE drills recruit fast twitch muscles. Never allow anyone to not give 100-percent during a SESS drill. These are fast twitch drills. We are not training slow twitch muscles.

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2. SSSE DRILLS

When the player does not give 100-percent, the coach should demand an all out effort from the player. A fast twitch muscle drill must be explosive and quick to recruit fast twitch muscle fibers.

Train quick, be quick.

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2. SSSE DRILLS

When the player does not go all out, the coach should scold the player. Demand high speed and 100-percent effort. The player cannot do these drills at half speed. No one takes 3-seconds to throw the ball? The shot is over in 1-second.Drill must duplicate the speed of the shot.

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2. SESS DRILLSTrain quick, be quick.Train slow, and be slow.

In high speed fast twitch muscle activities the player must go all out, every time.Basketball has 2 mile runs and medium speed fast break drills. But jumping and slam-dunk drills requires speed and explosiveness.

Train all aspects of the game.

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2. SSSE DRILLS

JumpsThe player must duplicate the speed, function and explosiveness of the throwing motion. The best drills involve jumping high out of the water. My favorite drill is the Slam-Dunk Drill.The player swims 5 strokes, picks the ball up on top, leaps up in the air and then slams the ball down in the water.

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2. SSSE DRILLS

The 17 Slam-Dunk Drills are high speed/high intensity. Using fast twitch muscles, strong legs, explosive legs, sustaining legs and smart legs.

The player jumps as high as possible, holds it a second and slams the ball down. They are simple but difficult drills demanding 100%.

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2. SSSE DRILLS

When the drill is done slowly, the player barely gets out of the water and slowly slams the ball. It’s obvious the player did not go all out.

When speed, height, vertical back and intensity are not there—it’s a wasted effort.

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2. ESSS DRILLS

Slam DunkThe polo player makes about 5 jumps in a 25-yard lap. All 5 of the jumps must be at maximum effort, height and speed. Do 4 laps of the Slam-Dunk drill and switch to another high speed drill. Drills are done all out and then additional rest is given.

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2. SSSE DRILLS

Slam DunkDo 4 laps of the Slam-Dunk drill and switch to another high speed drill. Drills are done all out and then additional rest is given. Fast twitch muscle fibers tired quickly after 20-seconds. A slow twitch/slow speed workout is used for cardiovascular marathon practices.Explosive drill.

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2. SESS DRILLS

Slam Dunk 180 or 360 SpinPlayer leaps up and spins 180-degrees or 360-degrees and slams the ball down. Explosive, sustaining legs and smart (repositioning) legs are used.

Girls 14 and older, due to their wider hips can only do 180-degree spins. Boys do 360’s.

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2. SSSE DRILLS

4 Direction Slam DunkPlayer leaps up and turns 90-degrees four times on the whistle and then slams the ball.Strong, explosive, sustaining and smart legs are used.

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2. SSSE DRILLS

Slow 4 Direction Slam DunkSame drill but the player slowly turns turns 90-degrees four times on the 2-second whistle count per turn and then slams the ball.Emphasis is on sustaining for 8-seconds.

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2. SSSE DRILLS

Grab and Slam

Player grabs the top of the ball, lifts the up straight up, turns and slams the ball. Works on hip quickness. Do not let the player use a side arm motion.Explosive drill.

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2. SESS DRILLSGrab and Slam 4X

Player grabs the top of the ball, lifts the up straight up, turns and slams it down but retains possession and turns 90-degrees four times. Smart legs come into play; player has to turn 4 times and be balanced and recover each time.Teaches right leg awareness & positioning.

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2. SSSE DRILLS

Slam Dunk 90Player leaps up and turns 90-degrees and slams the ball down. Great drill.Explosive, sustaining and smart drill.

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2. SSSE DRILLS

Slam Dunk 180 and SpinPlayer leaps up and turns 180-degrees and slams the ball down, controls it, and then spins 180-degrees using a right hand reverse spin. Explosive, sustaining and smart drill.

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2. SSSE DRILLS

3-Step Player advances the ball with 2 forward left foot steps, steps out to the right and then swings the right leg straight back. Right arm swings ball forward, sideways and way back.Sustaining and smart drill.

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2. SSSE DRILLS

2-Step Player leaps up, steps-out and then steps-back and swings the right leg straight back. Develops smart legs and leg positioning awareness. Eliminates numb and dumb legs.Sustaining and smart drill.

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2. SESS DRILLS

3-2-Step AwarenessThe drill is done slowly so the player is aware of the positioning of the right leg. The player does the 3-step drill and reverses and steps-out with the right leg and then steps-back so the right leg is straight back. A sensory awareness drill.

Sense and Step

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2. SSSE DRILLS

Triple SlapTwo players face each, leap up and slap their partners hands high in the air 3 times. A fun drill and uses sustaining legs for 3-seconds.Sustaining drill.

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2. SSSE DRILLS

Freeze HesieThe player leaps up with the ball and holds it high over his or her head for 3 to 5 seconds. Can also be used as a shooting drill.Sustaining drill.

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2. ESSS DRILLS

Robbie DrillFlutter kick with both hands on the ball, leap up with the left foot forward, hold and place the ball in the water and resume kicking 10-feet and repeat until the lap is finished.Forces the legs to make radical leg motions.

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2. SESS DRILLS

Switch Left Foot PointPlayer leaps up, points left foot at the left post, pump fakes, then moves the left foot to point at the right post and fakes. Teaches the player how to aim the ball. Wherever the left foot points the ball follows. Drill is reversed: left point at right, then point left.

Left leg training

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2. SSSE DRILLS

Rudic 4-Square PassingFour players are very close together in a square and quickly pass the ball back and forth in any direction. Forces rapid leg and left hand motion and rapid right hand catch and passing. Do not let the passers spread out!

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2. SSSE DRILLS

RB, Spin and ShootDuring shooting practice the player swims hard, leaps up at center cage, catches the pass thrown behind him from the 2-spot, turns & points left foot at the right post, then moves left foot to point the left corner and shoots.Teaches the player how to control extreme 270-degree right leg movement.

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2. SSSE DRILLSModified RB, Spin and ShootA modified version of the drill is used for 15 and under players. The player swims to the 5-meter line center cage, stops, turns around, waits for the ball, and receives a soft pass and shoots at the right corner. He does not have to swim quickly, catch & move the left foot to point at the left corner. A slow speed drill.

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2. SSSE DRILLSThe SSSE drills put speed, radical right leg movement, high elevation, sustained fakes and shots back into the game. Train quick, be quick is the rule. The practice must contain speed work just like a swim practice has sprint work. The player needs to learn how to get up, stay up and shoot while high in the air. The best shooters do this. All of the shooters on the team should be this way.

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