Octopush is underwater
hockey. It was invented in
1954 by a British scuba diver
to keep his fellow divers fit
over the winter months. As a
result, the season runs from
September to April. Now the
game has spread into much of
the 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 and
the 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 opponent's goal.
»At the start of each game the puck is placed in the middle of the pool
and the teams start on opposite walls. On the referee's signal the game
begins.
»When the game begins the teams will swim to the puck, the forwards
attempting to gain possession for their team. The team then work
together 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 a
small stick, about the size of a spatula, in a
gloved hand. The idea of the game is to use the
stick to push the three–pound puck into the
opposing team's goal, which consists of a two
meter (about 6.5 feet) tray at the opposing end of
a 25 meter pool.

• A player is said to be 'in possession' while the player's stick is in
contact with the puck.
• Any part of the stick's 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 in
possession.
• 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 opponent's
equipment.

1. Speed
2. Breath-hold
3. Recovery rate

• 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 jog
2. Stretch
3. Swimming without fins
• 5 lengths surface swimming (one
length=25 meters)
• 6 lengths half underwater, half on top.
4. Stretch again
5. 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 underwater
UNDERWATER 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.

STRETCHING
A 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 your
muscles will seize up but gradually push further
each time.

Reach down the With the arms
middle of your outstretched, pull
back with your the fingers back
right hand. With towards the forearm.
your left arm reach Repeat by stretching
over your head the fingers in the
and pull your opposite direction
elbow gently to the onto the back of the
left. 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, let
supported the knees bend
against wall. as you touch
Heel pulled back your toes. Now
towards buttocks straighten one
hip 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 10-15
repetitions for each exercise
the first week, 2 sets weeks
2-4, and a third set after
one month of regular
exercise.
One minute’s rest in
between sets.
The main actions that
produce forward propulsion
through the water are:
the 'arm pull down' through
the water, which propels the
swimmer forward and
the 'leg kick', which
alternates hip flexion and
extension of the legs. These
strength exercises focus on
these movements.

Standing Stationary Lunges
• Works: Whole leg (quadriceps, glutes,
hamstrings).
• Position feet wide apart, a light weight in
each hand held at your waist. Lower the torso
until both knees are at right angles, keeping
your torso vertical, but do not let back knee
touch the floor, and keep front knee behind
shoelaces. Press through the heel of the front
foot to engage the glutes. Exhale as you press
away from the floor.
• Felt: in the hip and quadriceps of the leg that
is back behind you.

Bridges
• Works: Legs, lower back
(hamstrings, glutes, erector
spinaes)
• Lie flat on your back with feet
flat on the floor directly under
your knees, and raise your hips
as you exhale. The goal is to
form a straight line from your
knees down to shoulders. Exhale
as you lift, inhale and lower butt
to the floor but don’t let it touch.
Perform under control and really
squeeze the hips at the top.

Iron Cross Superman
• Works: Lower back (erector spinaes,
hamstrings)
• Lie flat on your stomach, with arms
out to your sides as though your torso
forms a cross. With thumbs up to
ceiling, exhale as you raise your torso
and legs up several inches off the
floor, squeezing your shoulder blades
together and squeezing glutes. Control
as you lower slowly to the floor. Keep
a neutral neck (stay looking down at
the floor) and exhale as you raise off
the floor.

• Running is a great choice because it doesn't 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.).

http://users.ox.ac.uk/~octopush/training.html#out_of_pool
http://octoinfo.tripod.com/id18.html
http://www.sunstar.org.uk/octop/
http://www.gbuwh.co.uk/index.php?component=page&id=91
http://www.nwaswimaths.com/presentations
http://www.bodyresults.com/e1exercises.asp
http://exercise.about.com/od/cardioworkouts
http://www.gbuwh.co.uk/?component=page&id=29
http://users.ox.ac.uk/~octopush/octopush.html
http://members.optushome.com.au/stevestoke//manual/wuh
atoc.html
http://www.bristoloctopush-colin.talktalk.net/SHEET2.HTM