Warming up, basic playing skills and a number of exercises with the puck that will help you to
play underwater hockey.
Warming up is an essential part of undertaking exercise. It is not only a matter of stretching muscles but also of raising you heart rate to an appropriate level. Exercise puts extra stress on your body and it is safer to introduce your body to exercise rather than shocking it into action.
The first part of warming up ideally involves warming up the muscles and raising the heart rate by either swimming, running, cycling or walking for 5 minutes. This is followed by stretching, swimming without fins and then with. If you are unable to manage all these stages it is essential that you do some form of stretching before you put your fins on. After the session don't forget to swim down without your fins on and then stretch again as it reduces all the aches expected the next day.
A stretch should never be painful and posture is very important. Reasons for stretching include increasing flexibility, economy of effort in the water and injury prevention. Below are some examples of stretches relevant to the game and should be undertaken for 10 I5 minutes before playing. Each stretch should be held for 5 seconds and repeated 3 times. Do not bounce as your muscles will seize up but gradually push further each time. All stretches should be repeated for the opposite side, leg, arm etc
SHOULDER STRETCH (1)
Reach down the middle of your back with your right hand. With your left arm reach over your head and pull your elbow gently to the left.
SHOULDER STRETCH (2)
Grasp your arms above your elbows. Pull to the left, turning your head to the right.
CALF
Feet pointing forward, heel down, back straight. Lean in towards the wall.
WRIST & FINGER STRETCH
With the arms outsretched, pull the fingers back towards the forearm. Repeat by stretching the fingers in the opposite direction onto the back of the wrist. Vary the angle of your hand so you are stretching more effectively.
HAMSTRINGS
Standing, let the knees bend as you touch your toes. Now straighten one then the other. Do not bounce.
SIDE STRETCH
Step behind with leg to be stretched, this knee straight. Bend away from side to be stretched.
FRONT OF GROIN
Keep back straight. push hip forward.
INNER GROIN
Keep back straight trunk facing forward front leg at a right angle to rear leg.
QUADRICEPS
Opposite arm supported against wall. heel pulled back towards buttocks
hip pushed forwards.
The swimming warmup should be a minimum of 10 minutes. The first exercise should be done without fins on and then with. The idea is to gradually increase the effort rather than overload the body. Suggestions are listed below.
1. 68 widths or lengths frontcrawl on the surface gradually increasing your speed.
You can then use all or a combination of the folloiwng. Do the amount you feel comfortable with as long as you swim for 10 minutes
2. Working across the width, go up and down touching every or alternate lines. Come back along the surface frontcrawl or just arms or just legs.
The following can be done either across the width or along the length.
4. Half a width on top, half a width under, sprint (4 widths) full stroke or kick only.
5. One width under, one width on top, sprint (4 widths) full stroke or kick only.
6. Relays can also be fun, especially if you include getting out on the side good subbing practice !
To help your body recover swim 6 widths without fins on followed by stretching as before except only do the stretch once and hold it for 15 seconds. This stops your muscles tightening up and aching the next day.
SWIMMING UNDERWATER AND BODY POSITION
It is important to keep as flat as possible on the bottom as you will then be able to flick the puck more effectively and stop the opposition swimming underneath. Aim to keep your hips and stomach on the floor and to compensate for restricted vision from the mask, look up to see where you are going ! There are two types of kick which can be used, frontcrawl or the dolphin kick. Practice both to see which one you find most comfortable.
Crawl
Dolphin
T'he stick is held in one hand. The thumb extends along the inside edge of the stick with the fingers coiled around the handle below the demarcation line. The puck is moved around with the upper end of the stick so that hand and puck do not meet !
The flick centres on the wrist action. When swimming, the arm is slightly bent at the elbow. The wrist flicks away from the player in a sideways action. The stick is lifted slightly at the end of the pass. The curved edge is used to hook the puck and aid turning in front of an opponent. Passing on your 'stick side' ie if you are right handed and passing to the right, involves a similar movement to the flick forwards except that the arm moves out sideways.
When passing on your 'nonstick side', the arm action is diagonally across your body with the rest of your body facing forwards.
When you find yourself in a tight situation with neither the space or the time to use the outside straight edge you can jab with the top end of your stick. Repeated movements must be quick and short.
This is best practiced initially without the puck. Go down to the bottom and swim for a short distance with arms outstretched. The 'stick arm' should be slightly bent and when turning, the body follows this arm in in a semicircle with the relevant hip and underarm to the ground. Kick your legs to propel yourself further round. When ready to swim off, your body changes back to face forwards.
To move the puck when turning, the stick moves over the puck, so the puck is now on the inside 'hooked' edge and your body is protecting it.
1. Swim the width underwater pushing the puck concentrating on looking ahead, arm slightly bent at the elbow.
2. Swim the width and practice flicking from one line to the other..
3. On the pool bottom, remain stationary, move the puck along all the edges of the stick. Do not loose contact with the stick. This involves concentrtion and is called "sticky bat".
4. Swim across the width in pairs passing the puck diagonally forward between each other. Stay in your positions on the way back so that you pass on your stick side and non stick side. Don't forget to look where you are going!
5. Swim then turn with the puck and flick it onto the next person. This combines the turn with a pass and after a couple of sessions should be done at speed.
For more information contact me by mailing colin.waterhouse@duffserve!blueyonder.co.uk (remove the duffserve! bit added to fool the spamers) or ringing 01454 852 395 or contact the BRITISH OCTOPUSH ASSOCIATION via their website www.gbuwh.co.uk
References: The Muscle Fitness Book. F St George (1990) Crowood Press, Swindon.
Introduction Manual to Underwater Hockey, J Ford, New Zealand Underwater
The authors: Marion Wheeler is an ex-international player and Head Coach of the Great Britain Womens Team who won the bronze medal at the 1994 World Championships
Clare Straiton has played at three Word Championships, was the BOA's Development Officer for several years and set up the Farnham & Guilford Underwater Hockey Club