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Water Polo Shooting and Goalkeeping Drill: Rapid Fire Alternating Cross Pass Catch and Shoot

This is a drill I’m sure you already do. It works for both field players and goalies.

I call it Rapid Fire Alternating Cross Pass Catch & Shoot.

The Set-Up

There is a passer at the point.

A shooter on both sides of the cage. In the video below I have one field player between the 1 & 2 spot on the right hander’s strong side. The other field player is between the 4 & 5 spot on the left hander’s strong side.

For slight variations in the drill, you can put the shooting field players anywhere up and down their respective sides.

The Drill

The passer at the point sets the goalie and then throws a cross pass to one of the shooting field players.

Make, miss, or block the goalie quickly recovers to center cage and resets on the passer.

The passer has another ball ready to go, sets the goalie again, and makes a cross pass to the other shooting field player.

This goes on for around 10 shots. Alternating sides for each shot.

What it Trains

For water polo goalies this works lateral movement, base recovery speed, and overall conditioning. The passing and shooting need to move at a pace that is pushing each goalie’s ability to block a ball, recover for the next shot, and their cardiovascular fitness.

The goalie knows which side the ball is being passed to. The goalie needs to work on stepping over to the shooter as far as possible and getting as much of their body to that side. Don’t have the goalie just lunge over with their arms. They need to push themselves to move their whole body over to take up as much of the goal as possible.

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