The goalie position is one of the most challenging in water polo. Not only must you block shots and defend the goal, you must do so while treading water. If you've recently fallen into the role of a water polo goalie, you need to drill to improve your skills and endurance in the water.
Cage Jumps
Cage jumps will help you develop the leg strength you need to reach high and block shots aimed at the top of the goal. To do the cage jump drill, start in the pool at the center of the cage. Explode out of the water and try to touch the far left corner of the cage. Quickly recover and return to the center of the cage. Explode out of the water, this time trying to touch the far right corner of the cage. Repeat the drill at least eight to 10 times for each corner.
Hit the Spot Drill
One of the jobs you have as a goalie is to not just stop the ball from going in the goal, but to pass the ball out to a teammate. This drill helps practice that skill. Stand at the goal and have a teammate stand toward the center of the pool with a target, such as a hula hoop or an inflated innertube. Have another teammate with a ball shoot at the goal. Block the shot and immediately gather the ball and try to hit the target. Have the teammates repeat the process, moving the target each time.
Lob Drill
For a fast-action drill that will help you learn how to play the lob shot, try this drill with the help of several teammates. Divide your team into two equal groups on either side of the goal next to the side of the pool. Each line has one ball. On the whistle, have the first player in one line attack the goal and fake a regular shot. You must react to the fake, after which the player executes a lob shot to either corner of the goal. You must react to the lob and try to block or grab the ball. The first player in the opposite line then immediately does the same. Repeat the drill for all players in both lines at least once.
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