Water polo is a team sport played in a swimming pool. There are six players per team in the field and one goalkeeper. The game is similar to basketball in that all players (besides the goalkeeper) move from end to end, playing both offense and defense. Furthermore, frontcourt strategy involves players driving in order to open up an entry pass to a center, or 2-meter offensive player. To score a goal, a player must throw the ball into the opposing team's net. The team with the most goals wins.
Ball Skills
In water polo, dribbling is characterized by a player advancing the ball forward while swimming the front crawl. Proper dribbling technique consists of keeping your head forward and steady while you swim with high elbows. This creatse a consistent wake that propels the ball forward. In water polo, players may only touch the ball with one hand at a time. Therefore, when passing, it is important to catch the ball by cradling it with the backward motion of your arm, rather than by trying to grab it out of the air. For both passing and shooting, make sure that when you release the ball, your hand is pointing in the direction of your target. A key to improving the power of your shot is to use more of your core muscles. Twist your upper body towards the shooting arm and unwind from the hip as you shoot.
Practice Drills
There are many ways to improve your water polo skills in practice. Drills can help you improve both your knowledge of the game as well as your individual player attributes. To be a good water polo player, it is paramount to be in excellent swim shape. Therefore, it is advantageous to swim a minimum of 3,000 yards each day. A water polo player must also practice her eggbeater to develop strong legs. A good exercise is to repeat the following at least five times: eggbeater for 30 seconds with your hands above your head, then rest for 30 seconds. It is also important to practice both passing and shooting. Specifically, have a teammate pass you the ball. As soon as you catch the ball, shoot it without delay. This situation is common in a game. Then, pass the ball in a similar fashion to your teammate, making sure your pass is accurate. The best way to improve your game awareness in practice is by participating in a controlled scrimmage, in which a coach stops the game periodically to address mistakes.
The Game
The game of water polo is not only physically demanding, but it also requires a player to have superb awareness. For example, the best tip for improving your game is to always know where your man, the ball, and the 2-meter offensive player are positioned at any given time. On offense, the objective is to pass the ball around the perimeter until it is at an advantageous position to deliver an entry pass to the 2-meter offensive player. Thus, if your defender leaves his position guarding you to double-team elsewhere, you must alert your teammates. You should know where the 2-meter offensive player is facing and where the ball is so that you can help maneuver the ball towards the direction in which the 2-meter offensive player is facing. On defense, the objective is the opposite: to prevent an entry pass to the opposing team's 2-meter offensive player. Consequently, you should be aware of where the 2-meter offensive player is facing and the location of the ball so that you can position yourself to prevent the ball from being passed towards the direction that the 2-meter offensive player is facing. You must also be conscious of where the man you are guarding is located at all times, so that he cannot attack while you are unaware. In sum, as various coaches have been known to instruct, 'keep your head on a swivel.'
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