Octopush is underwaterhockey. It was invented in1954 by a British scuba diverto keep his fellow divers fitover the winter months. As aresult, the season runs fromSeptember to April. Now thegame has spread into much ofthe English speaking world,and also to France.Underwater hockey is fast,furious, and fun.
»Team size was originally eight players, hence the name Octopush.»Today, there are ten players on a team, six in the water at one time andthe others substituting continuously during play.»Octopush is a non-contact sport.»The game is thirty minutes, two fifteen minute halves.»The object of the game is to get the puck into your opponents goal.»At the start of each game the puck is placed in the middle of the pooland the teams start on opposite walls. On the referees signal the gamebegins.»When the game begins the teams will swim to the puck, the forwardsattempting to gain possession for their team. The team then worktogether to try and score a goal while defending their own goal.
Anyone who can swim!Since all players wear fins to help them swim, athletic abilities are generally equalized in the pool.Men don’t really have an advantage over women.
Players wear the basic equipment of a mask,snorkel, fins, and water polo hat. They hold asmall stick, about the size of a spatula, in agloved hand. The idea of the game is to use thestick to push the three–pound puck into theopposing teams goal, which consists of a twometer (about 6.5 feet) tray at the opposing end ofa 25 meter pool.
• A player is said to be in possession while the players stick is in contact with the puck.• Any part of the sticks playing area may be used to play the puck. However, the puck must not be lifted up or carried on the stick; if it is lifted accidentally onto a stick, it must be dropped off right away.• The puck may be pushed or passed in any direction along the pool bottom anywhere within the playing area by the player inpossession.• Players must not handle the puck with either hand. Should the puck accidentally touch the back of the playing hand, this will not be considered handling the puck unless used deliberately to advance the puck (Gloving).• A player may use either hand to hold the stick, and can change hands.• While in possession, only one hand may be on the stick, the other hand must not be used to support the wrist or arm.
Players may be penalized for the following rule infringements: 1. Breaking at the start of play or the restart of play after an infringement. 2. Holding the puck in the corner as the third consecutive player from one team. 3. Having more than 6 players in the water. 5. Handling the puck with the free or playing hand; this includes guiding the puck with an outstretched finger. 6. Obstructing an opponent in any way while not in possession of the puck. 9. Covering or obstructing the puck with any part of the body or equipment, while not in possession, to prevent access to the puck by other players. 12. Using hands, arms or body in any way to grasp, pull or push an opponent or their stick. 14. Removing or attempting to remove an opponents equipment.
• Rotate which muscle groups you are working on each day.• It is also important to cross-train—doing the same exercise repeatedly results in overuse injuries and boredom.• It is not a good idea to smoke while in an exercise program.• When embarking on any strenuous exercise program, if you have not participated in one before, get a physical so you have medical clearance to do so.• Exercise at generally the same time every day, and set goals for yourself and your team.
1. 5 minute jog2. Stretch3. Swimming without fins • 5 lengths surface swimming (one length=25 meters) • 6 lengths half underwater, half on top.4. Stretch again5. 5 minutes swimming with fins • 5 lengths arms and legs on the surface. • 5 lengths legs only on the surface. This may be done with a vertical flutter board for strength training. • 5 lengths half under, half on top.
INTERVAL TRAINING •10 lengths freestyle on the surface •2 lengths slow on the surface •10 lengths underwater •2 lengths slow underwaterUNDERWATER TRAINING •10 lengths underwater with a puck, flicking it forward •10 repetitions swimming with the puck four lanes out from the wall; turn and swim back to the second lane; turn and swim back to the fourth lane; turn and swim back to the wall - flick to the wall. Alternate the side to which you turn. •5 lengths slow underwater
• Breath hold training is much safer out of the pool than in it. Hyperventilation will result in a longer time but is dangerous when used in the pool and should not be practiced.• Try holding your breath while climbing the stairs - you can increase the number of flights you do as you get better.• As we work out, try holding your breath through some repetitions (depends on the exercise - not a good idea if you are expanding/compressing your ribcage).• Hold your breath before going to sleep (or when you wake up) - this can be an ideal situation to time yourself.
STRETCHINGA stretch should never be painful and posture is very important. It is also important to warm up before you stretch. Stretches should be undertaken for 10 - 15 minutes before playing.Each stretch should be held for 5 seconds and repeated 3 times. Do not bounce as yourmuscles will seize up but gradually push further each time.
Reach down the With the armsmiddle of your outstretched, pullback with your the fingers backright hand. With towards the forearm.your left arm reach Repeat by stretchingover your head the fingers in theand pull your opposite directionelbow gently to the onto the back of theleft. wrist. Grasp your Step behind with arms above leg to be your elbows. stretched, this Pull to the knee straight. left, turning Bend away from your head to side to be the right. stretched.
Opposite arm Standing, letsupported the knees bendagainst wall. as you touchHeel pulled back your toes. Nowtowards buttocks straighten onehip pushed then the other.forwards. Do not bounce. Feet pointing forward, heel Keep back down, back straight. straight. Lean Push hip in towards forward. the wall.
Start with light weights.One set of 10-15repetitions for each exercisethe first week, 2 sets weeks2-4, and a third set afterone month of regularexercise.One minute’s rest inbetween sets.The main actions thatproduce forward propulsionthrough the water are:the arm pull down throughthe water, which propels theswimmer forward andthe leg kick, whichalternates hip flexion andextension of the legs. Thesestrength exercises focus onthese movements.
Standing Stationary Lunges• Works: Whole leg (quadriceps, glutes,hamstrings).• Position feet wide apart, a light weight ineach hand held at your waist. Lower the torsountil both knees are at right angles, keepingyour torso vertical, but do not let back kneetouch the floor, and keep front knee behindshoelaces. Press through the heel of the frontfoot to engage the glutes. Exhale as you pressaway from the floor.• Felt: in the hip and quadriceps of the leg thatis back behind you.
Bridges• Works: Legs, lower back(hamstrings, glutes, erectorspinaes)• Lie flat on your back with feetflat on the floor directly underyour knees, and raise your hipsas you exhale. The goal is toform a straight line from yourknees down to shoulders. Exhaleas you lift, inhale and lower buttto the floor but don’t let it touch.Perform under control and reallysqueeze the hips at the top.
Iron Cross Superman• Works: Lower back (erector spinaes,hamstrings)• Lie flat on your stomach, with armsout to your sides as though your torsoforms a cross. With thumbs up toceiling, exhale as you raise your torsoand legs up several inches off thefloor, squeezing your shoulder bladestogether and squeezing glutes. Controlas you lower slowly to the floor. Keepa neutral neck (stay looking down atthe floor) and exhale as you raise offthe floor.
• Running is a great choice because it doesnt require special equipment (except some quality shoes) and you can do it just about anytime, anywhere.• Biking By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.• Jumping Rope Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion. Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests. You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).