Drill 1.1: Shoulder Wrestle

An excellent all around conditioner especially for stomach and back muscles.

Diagram 1.1 Shoulder Wrestle


  1. Pair off swimmers in deep water at random.
  2. Have partners place hands on each other's shoulders, keeping elbows straight.
  3. When set, one partner says "ready"; when mate answers ready, they both attempt to submerge each other.
  4. As soon as one partner is ducked, the match is over.
  5. Continue for best 2 out of 3 matches.
  6. Drill may be run as an elimination contest pairing off winners.and losers.

Variation: Place one hand on each other's head, using other arm for added support in the water.

Drill 1.2: Double Bobbing

To develop vital capacity as well as learn to take breath quickly.

Diagram 1.2 Double Bobbing


  1. Pair off players in deep water facing each other holding hands with a finger grasp.
  2. One partner submerges until he reaches a straight arm position (at approximately partner's knees).
  3. Submerged partner then pulls his mate under, at the same time surfacing for a breath.
  4. Speed up tempo to making breathing difficult.
  5. Repeat 10-25 times.

Bill's Biography

Bill Anttila
Known nationally as one of the foremost authorities on water polo, Bill Anttila was inducted in the USA Water Polo Hall of Fame on January 17, 2004. He was involved in aquatics from 1947-1984. In 1948, Bill was responsible for the inauguration of the first community college water polo program in Northern California at Stockton College. Before that, Bill began the water polo program at the University of the Pacific in 1947. He coached the Pacific Tigers for 18 years with only one losing season and his 1956 team won the league championship with a 12-2 record. Bill was also the swimming coach at Stockton College, where he won 10 NCC championships and never had a losing season.

During his 38 years of coaching water polo, his teams won 10 Northern California Championships. In 1,099 games, Anttila compiled a 759-340 overall record {.691 winning percentage}. At the time of his retirement, Anttila was the winningest water polo coach in the United States. He had the satisfaction of coaching over 50 All-Americans. He has written a book titled Water Polo Drills and Playing Hints. Anttila was inducted into the Stockton Hall of Fame in 1985. He was then inducted into the University of the Pacific Athletic Hall of Fame in 1989. He is currently retired and resides in Stockton with his wife, Sisko, of 50 years.


The medal pictured above is the last solid gold Olympic medal which was given out at the 1912 Stockholm Olympics in Sweden

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