Drill 1.3: Cross Tank In and Outs

To develop upper arm strength, leg scissor or frog kick, while improving circulo-respiratory endurance.

Diagram 1.3 Cross Tank In and Outs


  1. Divide the swimmers into three groups; groups 1 and 3 on one side of the pool and group 2 on the other.
  2. Start with group 1, making stride entry into water, leveling off with a strong scissor or frog kick; swim across tank with head up using vertical push up (arms only) to get out of pool.
  3. Group 2 repeats b. in opposite direction, followed by group 3.
  4. Continue drill for 5-10 minutes or for a specific number of Laps.
  5. Variation: Have swimmers roll on back and back to front on trip across tank.

Drill 1.4: Vertical Pool Lifts

To strengthen upper body muscles; especially valuable for building up arm rotators.

 Diagram 1.4 Vertical Pool Lifts


  1. Arrange players around edge of pool in the water about three feet apart, facing deck.
  2. Have players place hands on deck and lift body out of pool to straight arm position then lower to starting position.
  3. Legs should be kept straight and together.
  4. Repeat pool lifts 10-30 times.
It is usually best to perform this drill at the end of the practice session


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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