Water polo drills for youth teams, with video, setup and coaching points. For 10U to 14U.
4 drills · 25 minutes if you ran them all
Start on the pool deck: players sit on the edge and practice the alternating circular eggbeater kick with each leg, then both together. Move into shallow water holding the wall, then let go and tread with hands on the surface for 20 seconds at a time.
One leg at a time, big circles, toes pointed out. Think of pedaling a bike backward with each foot.
Watch: USA Water PoloPlayers tread in space with a ball each. They rise up, bring the ball above the head and slam it straight down into the water with a full throwing motion, catch it on the bounce and repeat. Ten slams each hand.
Hips up as you rise, elbow high, snap the wrist. Catch it soft with the fingers.
Watch: USA Water PoloPlayers swim lengths on their back using backstroke arms and a breaststroke kick, chin tucked so they can see down the pool. Four easy lengths, then alternate one length freestyle and one length backstroke.
Full arm circles and a wide, slow kick. Keep the hips at the surface.
Watch: USA Water PoloPlayers swim easy lengths using freestyle arms with a breaststroke kick, head up and eyes forward the whole way. Go four lengths at a relaxed pace as the first thing in the water. Follow with two lengths of normal head up freestyle.
Long reach, easy tempo, chin on the water. This is a loosener, not a race.
Watch: USA Water Polo6 drills · 46 minutes if you ran them all
Players swim head up freestyle, and on the whistle they stop, turn 180 degrees and sprint back the other way. Use several whistles per length so they turn three or four times.
Pull the knees under the body, turn with the hips and go. Never stand up or push off the bottom.
Watch: USA Water PoloPlayers swim lengths on their back with the head up and a steady eggbeater or flutter kick, arms sweeping wide so they can see the pool. Four lengths, then add a ball held in one hand.
Head up, eyes on the pool. Keep the hips high and the arms short and fast.
Watch: USA Water PoloPlayers swim 25s with the head up, eyes on the far wall, and a short fast stroke. Run six to eight lengths with a rest at each wall, then race two at a time.
Chin on the water, high elbows, quick hands. Kick hard so the hips stay up.
Watch: USA Water PoloPlayers swim head up freestyle to the middle of the pool, roll to head up backstroke without stopping, and finish the length. Switch the order on the way back. Six to eight lengths.
Roll with the hips, not the shoulders, and keep kicking through the switch.
Watch: USA Water PoloPlayers scull backward in a hips up position for five yards, angled on one side, then on the whistle flip and sprint forward head up for ten yards. Alternate the side they scull on each rep.
Hands flat and busy, hips up while you go backward. Quick flip and the first three strokes are the hardest you have.
Watch: USA Water PoloPlayers sprint head up freestyle on the whistle, stop dead on the next whistle with hips up and eyes on the coach, then sprint again. Run it the length of the pool several times with random whistle timing.
Stop with your hips up and your head still, never drop your legs. Explode out on the restart.
Watch: USA Water Polo6 drills · 56 minutes if you ran them all
Shooters rise into double threat at seven meters, lunge forward two strokes with the ball cocked, and fire a power shot from five meters. Passers feed from the wing and rotate in.
Drive the hips forward and up, turn the shoulders and whip the arm through. Aim low corners.
Watch: USA Water PoloPlayers dribble toward the goal from six meters and, without picking the ball up, push it off the water into the goal with a quick flick of the hand. Ten shots each, then add a goalie.
Hand goes under the ball and pushes through it; do not bring it behind your head. Quick and sneaky beats hard here.
Watch: USA Water PoloA passer sits at the wing and a line of shooters waits at five meters. Each shooter calls for the ball, catches it in double threat and shoots in one motion. Rotate the passer every ten shots.
Catch high, hips square, and shoot without bringing the ball down. Pick a corner.
Watch: USA Water PoloShooters start at eight meters, swim two or three head up strokes toward the goal, rise into double threat, receive a pass and shoot. Keep the line moving with one shot every few seconds.
Stop with the hips up and the hand ready. The rise and the catch happen together.
Watch: USA Water PoloA shooter starts at seven meters with passers at both wings. They catch and shoot, advance two strokes, catch and shoot again, and finish with a third shot from close range. Rotate so passers become shooters.
Quick legs between shots so you are tall when the ball arrives. Follow through to the water on every shot.
Watch: USA Water PoloTwo lines face the goal from the wings. The first player in one line swims two or three strokes, receives a pass from the other line, and shoots. Then the roles switch, so each player passes and shoots in turn.
Call for the ball early, rise out of the swim and shoot high. Passers, lead the shooter so they catch it in stride.
Watch: USA Water Polo3 drills · 24 minutes if you ran them all
Players tread in a hips up position, then on the whistle lunge forward explosively as if stealing a loose ball, reaching with both hands. Reset and repeat for ten lunges.
Kick hard and reach long. Hips come up and over the water as you lunge.
Watch: USA Water PoloPairs face each other in a small area with one ball between them on the water. On the whistle both players fight for it, and the player who gains control protects it for five seconds without contact to the head. Rotate partners.
Get your hips up and your body over the ball. Protect it with your shoulder and keep your legs working.
Watch: USA Water PoloGroups of four or five with one or two defenders in a small area. The offense passes to keep the ball away while the defenders press, cover lanes and go for steals with no contact. Whoever gives the ball away becomes a defender.
Defenders, arms up and body between the ball and your player. Read the eyes and jump the pass.
Watch: USA Water Polo1 drill · 15 minutes if you ran them all
Three teams of two play on one goal with a goalie. The team with the ball attacks while the other two pairs defend; a goal or a turnover brings on the next pair. Play to a set number of goals.
Move without the ball and pass early. Defenders, one on the ball and one covering the lane.
Watch: USA Water Polo10 drills · 72 minutes if you ran them all
On the deck, pairs stand eight feet apart and pass the ball with one hand, catching it high with the fingers. Work the basic catch and throw, then add a step and a longer distance. Move the same pass into the water afterward.
Catch above the head with soft fingers, elbow up, and snap the wrist on the release. Point your off shoulder at your target.
Watch: USA Water PoloPlayers hold the ball with one hand and rise as high as they can with the eggbeater, then sink to chin level and rise again. Ten rises per hand with a rest between sets.
Drive with the legs, not the arms. Ball stays dry and up high at the top.
Watch: USA Water PoloPlayers tread in space with a ball each and toss it from one hand to the other above the water. Build up to higher tosses and faster transfers for 30 second rounds.
Fingers spread, catch with the hand not the palm, hips up the whole time.
Watch: USA Water PoloPlayers pick the ball up off the water with their weak hand, swing it across to the strong hand and rise into the double threat position ready to pass or shoot. Ten transfers, then do it after a short swim.
Pick it up with the fingers, transfer in one smooth motion, and land in a tall position with the ball cocked.
Watch: USA Water PoloPlayers swim head up freestyle pushing the ball in front of their face with the bow wave, never grabbing it. Four lengths, then race in pairs.
Ball sits in the wave between your arms. Short strokes and do not touch it with your hands.
Watch: USA Water PoloOne player is the hub in the middle with four or five passers in a circle around them. The hub receives and returns a pass to each player in order as quickly as possible, then rotates after a full lap.
Catch and release in one motion, hips square to the target every time.
Watch: USA Water PoloPlayers tread with a ball and arc it over the head from one hand to the other in a rainbow shape, catching it with the opposite hand. Ten each direction, then speed it up.
Full wrist motion, eyes on the ball, and keep the eggbeater steady underneath.
Watch: USA Water PoloGroups of five or more in a circle with two balls. Each player passes to the player on their right and immediately turns to receive from their left, so the balls keep moving around the circle. Reverse the direction every minute.
Hands up and ready before the ball arrives. Quick feet under the water keep you tall.
Watch: USA Water PoloPlayers dribble the ball, then on the whistle spin a full circle around it while keeping it under control, and dribble on. Add a passive defender who follows them once the spin is clean.
Keep the ball close and your body between the ball and the defender. Finish the spin facing the goal.
Watch: USA Water PoloPlayers dribble the ball down the pool and stop on the whistle, picking the ball up into double threat with hips up. Restart on the next whistle by dropping the ball and swimming on.
Stop, hips up, ball up, eyes forward. Put the ball back down soft so it does not get away from you.
Watch: USA Water PoloVideos are linked, not hosted, and belong to USA Water Polo. Drill write-ups are by Cheat Code Coaching. Durations are what we run them at with a youth team; adjust for your group.
Every drill here is already in the Cheat Code Teams Practice Builder for Youth Water Polo. Drag them into a plan, tap Start practice, and the clock, the whistle and the next drill are on your phone and your lock screen.