US National Men's and Women's Water Polo Players or Coaches

1.  Legs are the most important part of your body for water polo.  Your legs will create all your movements in the water whether it be the horizontal or vertical position.  It is important for each player to prepare his or her legs the correct way.  There are a number of different stretching and lifting exercises that one can do.  All your stretching and lifting should be geared towards movements of a water polo player.  First the eggbeater is the most important movement in water polo and the wider your eggbeater is the stronger and sturdier base a player will have.  Also with this wide base you will not use as much energy as a player with a narrow eggbeater.  A basic stretch is the butterfly stretch.  A basic lift is just body squats but making sure that you have a wide base on your squat and also making sure that you are getting all the way down past 90 degrees which will create a stretch that will widen your eggbeater.
 
2. Core - Your core plays a major role in water polo as well.  Your core is involved in every action of water polo whether it be shooting or turning around to go to defense.   It is very important to have a strong core which also will support your lower back stress that water polo creates.  Using your core when you shoot is very important. You can generate more velocity on your shot from your core.  A lot of players use just their arm when they shoot but if you watch the best shooters in the world you will notice their shot comes from their legs first and then up through their core as they finish their shot.  It is just like a baseball pitcher. If a pitcher only used his arm he probably would never make it to the big leagues as his arm would fail.  A pitcher uses his legs and core to generate his velocity and the same should be done for water polo.  Sit ups will build core strength but for every sit up you do you should do equal in back extensions.

3. The brain - It is best to save the best for last. I think if someone wants to become an excellent water polo player then they are going to have to eat, drink, and sleep water polo. Another way to say it is they are going to have to read, watch, and practice good water polo. There is an old sport's adage that says "You will play the way you practice". It is not enough to just practice skills; you must practice them correctly. Read everything about water polo that you can get your hands on, watch as many good players as you can, and listen to what good coaches and players say. Try this at one of the next games you go to see. Pick the best player in the game and for a quarter watch every move that person makes on and off the ball. You will be surprise how much good water polo you can learn doing this.

In summary let me say that if your goal is to become an excellent player then your legs and core will help to get you there but your brains will keep you there. Good luck and remember in your quest to become an excellent water polo player the journey is just as important as the destination.

Game Strategy

1. The first priority is to get the ball to the center
2. The second priority is to earn something positive from the attempt to get the ball to the center

Position Responsibilities

1. Perimeter
1. Must be a threat to drive

1. If no drive, the threat still needs to exist

2. The threat can create opportunities

1. Release, pass, or shoot

3. Earn something positive from the threat to drive

1. Defensive player drops hips into a vertical to semi-vertical position
2. Defensive player plays farther away

4. Must control the water close to the goal

1. Perimeter player in position to receive a pass for a center entry pass

5. Get the ball to the center

1. Center Entry passes are wet and directly on the Center’s hand

2. Center
1. Gain and maintain ball side position

Important Press Attack Fundamentals

1. Pressure Passing
1. Center Base Position

1. Sitting on a swivel chair
2. Shoulders slightly out of the water
3. Back slightly hunched
4. Chin pointing towards chest
5. Elbows raised to shoulder level
6. Hands sculling at chest level

2. Snap to the ball

1. Right handed players snap to the ball with the left shoulder snapping into the defensive player’s chest and the right hand moving to the ball
2. Left handed players snap with the right shoulder and left hand moving to the ball
3. Snap to the ball with the palm of the hand facing the ball

3. ¼ turn away from the defensive player

1. It is very important that when turning the body and the ball go together
2. Create open passing lane and separation from the defensive player

4. Rotate unto back into a semi-horizontal position

1. It is very important to follow the ball when rotating into a semi-horizontal position
2. Rotate into a semi-horizontal position by following the direction of the ball after the ¼ turn (not the direction of the snap to the ball)
3. Complete rotation with a breast kick to separate from the defensive player
4. Maintain open passing lane and separation from the defensive player

5. Ball over head away from the defensive player

1. Elbow slightly bent
2. Off hand sculling
3. Shoulders square and out of the water

6. Use breast kicks to maintain separation from the defensive player

1. A breast kick is more powerful than an eggbeater kick and will create a greater separation from the defensive player

Pressure Pass Base Position

Semi-horizontal position and the ball overhead using a breast kick with the elbow slightly bent, off hand sculling and the shoulders square and out of the water

1. Drawing a Foul: Same steps as Pressure Passing except on ¼ turn the defensive player fouls
1. Center Base Position
2. Snap to the Ball
3. ¼ turn away from the defensive player

1. Body and ball go together

4. Draw foul and absorb the contact

1. Keep head and shoulders out of the water
2. Keep legs pumping

5. Rise up quickly with the ball

2. Cross Over Release: An effective release when the perimeter press defense is grabbing
1. Start with 2-3 quick and choppy strokes

1. Strokes will release the defensive player’s grab

2. Next (ball to the right) grab the defensive player’s left elbow with your right hand and pull

1. Ball to the left pull with left hand

3. Next with your left arm use a Cross Over stroke to the defensive player’s left shoulder

1. Cross over stroke up and over the defensive player’s head
2. Pull and Cross Over until your right hand is in your left arm pit

4. Release defensive player elbow and move into center base position
5. Snap to the ball when receiving the pass

1. Either pressure pass or draw foul
2. Either next perimeter pass or center entry pass

Master the Fundamentals

It is important to practice these three fundamentals as much as possible.  Also, go through each of the steps, don’t rush through or miss a step.  We practice for hours on these three fundamentals and we still slow down and go through each step, so that in a game we will be able to execute when the time comes.  Each of these fundamentals is broken down into steps or building blocks; start with each step and slowly add the next step. That is the best way to learn and ultimately master the skill.  For example pressure passing.  Start by learning the center base position, then add the snap to the ball, then add the ¼ turn, then add rotating unto a semi-horizontal with a breast and the ball over head position by following the direction of the ball, and then add more breast kicks to maintain separation. From there you can start to do laps, start center base position go simultaneously through all the pressure passing steps and add one to three breast kicks in the pressure pass base position;  then reset to center base position and repeat for the rest of the lap.  From there add a defensive player

Threat to Drive

When playing against a press defense the threat to drive has to exist.  The press defense becomes more effective when the offense is not a threat to drive.  Drives can create opportunities to release, pass, shoot and earn exclusions.  Remember the role of the perimeter players against a press defense is to get the ball to center.  All drives must have a purpose.  For example; drives can create an open space for another perimeter player to release for a possible center entry pass or another perimeter pass to get the ball in position for a center entry pass.  All our drives start with cutting off the defensive player (gaining inside water). By cutting off the defensive player the offensive player has now gained an offensive advantage and the defensive will be forced to react.  The defensive player started with an advantage and now the offensive player has the advantage.  From this advantage many positive situations can occur for the offense.  The threat to drive can create the same situations.