Water Polo drills for kids

Eggbeater Kick

Ages 7 and up · 10 min · Technical · pool

The treading kick that keeps you high in the water.

1. Hold the wall or float with your arms out for balance.
2. Kick in alternating circles with your knees apart.
3. Tread for 30 seconds, rest 15, and repeat 4 times.
4. Next round, keep your hands out of the water.

Coach's cue: Wide knees, circle the feet, stay high.

Bring: pool

Safety: Swim only with a lifeguard or coach watching. If you cannot tread for 30 seconds yet, do this where you can stand. Use a ball your size (Size 1 for the youngest).

Hands-Out Eggbeater

Ages 7 and up · 8 min · Physical · pool

Tread with your hands out of the water so your legs do all the work.

1. Tread with the eggbeater kick.
2. Lift your hands out of the water for 15 seconds.
3. Rest 30 seconds.
4. Do 8 rounds.

Coach's cue: Wide knees, steady circles.

Bring: pool

Safety: Only swim with a lifeguard or coach watching. If you cannot tread for 30 seconds yet, do this where you can stand.

Seated Eggbeater on Land

Ages 7 and up · 6 min · Technical · indoors

Learn the eggbeater leg circles sitting on a chair at home.

1. Sit on the edge of a chair with your knees wide.
2. Circle one foot inward, then the other, taking turns.
3. Keep your knees still and your toes turned out.
4. Do 4 rounds of 20 circles.

Coach's cue: Knees wide, feet circle.

Bring: chair or bench

Safety: Use a clear, non-slip floor with space around you. Stop if anything hurts.

Wall-Hold Eggbeater

Ages 7 and up · 8 min · Technical · pool

Hold the wall in deep water and practise the eggbeater with your hands steady.

1. Hold the edge of the pool with both hands, back upright.
2. Take turns circling each leg under you.
3. Try to lighten your grip as your legs take over.
4. Kick for 20 seconds, rest 20; do 6.

Coach's cue: Sit in the water like a chair.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Treading Endurance Set

Ages 11 and up · 15 min · Physical · pool

Build the stamina to play the whole game.

1. Tread with your hands out of the water for 30 seconds.
2. Swim 25 yards at a steady pace.
3. Repeat 6 times.
4. Rest as needed.

Coach's cue: Relax your upper body. Let the legs do the work.

Bring: pool

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Eggbeater Travel

Ages 11 and up · 12 min · Physical · pool

Move forward, backward and sideways using only your legs.

1. Eggbeater forward for half a width with hands out.
2. Go sideways, then backward.
3. Rest 30 seconds.
4. Do 6 rounds.

Coach's cue: Lean the way you want to go.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Ball Overhead Eggbeater

Ages 11 and up · 10 min · Physical · pool

Hold a ball above your head while treading to build leg strength.

1. Tread with a ball held in two hands above your head.
2. Hold for 20 seconds.
3. Rest 40 seconds.
4. Do 6 rounds.

Coach's cue: Chest up, keep the ball dry.

Bring: pool, water polo ball

Safety: Only swim with a lifeguard or coach watching.

Eggbeater Arm Levels

Ages 11 and up · 10 min · Physical · pool

Tread with your arms at three heights to build stronger legs step by step.

1. Tread with hands sculling at the surface for 20 seconds.
2. Lift hands to shoulder height for 15 seconds.
3. Raise both arms overhead for 10 seconds.
4. Rest 40 seconds; do 4 rounds.

Coach's cue: Arms up, legs work harder.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Eggbeater Pass and Hold

Ages 11 and up · 12 min · Technical · pool

Stay high on your legs while you catch, hold and pass.

1. Tread 4 meters from a partner.
2. Catch the ball and hold it up for 3 seconds.
3. Pass back without dropping in the water.
4. Do 3 sets of 15.

Coach's cue: Stay tall the whole time.

Bring: pool, water polo ball, partner

Safety: Swim only with a lifeguard or coach watching.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Jump and Reach

Ages 14 and up · 12 min · Physical · pool

Explode out of the water as high as you can from the eggbeater.

1. Tread, then gather your legs.
2. Kick hard and reach one arm as high as you can.
3. Settle back to a steady tread.
4. Do 4 sets of 6 with a full rest.

Coach's cue: Gather, snap, reach.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Weighted Tread

Ages 14 and up · 12 min · Physical · pool

Tread while holding a small weight out of the water.

1. Tread next to the wall and hold a part-filled water jug above the surface.
2. Tread for 20 seconds.
3. Rest 60 seconds.
4. Do 5 rounds.

Coach's cue: Legs wide and fast.

Bring: pool, water jug or weight plate, coach

Safety: Do this only with a coach beside you and a lifeguard on duty, next to the wall so you can grab it. Drop the weight and hold the wall if you tire.

Goalie Lateral Eggbeater

Ages 14 and up · 12 min · Physical · pool

For goalies: move sideways fast and rise high with both hands up.

1. Tread with both hands up beside your head.
2. Travel sideways 3 meters, then back.
3. Rise up high at each end for 2 seconds.
4. Do 8 crossings; rest 1 minute; do 3 sets.

Coach's cue: Hips high, push sideways.

Bring: pool, goal or lane line

Safety: Swim only with a lifeguard or coach watching.

Rise and Block Repeats

Ages 14 and up · 12 min · Physical · pool

Explode upward to block, settle down, then rise again on the next call.

1. Tread in your ready position.
2. On each clap, rise as high as you can with one arm up.
3. Settle back in control within 2 seconds.
4. Do 4 sets of 8 with full rest.

Coach's cue: Explode, settle, ready.

Bring: pool, coach

Safety: Swim only with a lifeguard or coach watching.

Eggbeater Holds Without a Rest

Ages 14 and up · 15 min · Physical · pool

Hold a high position with hands up for longer, building the legs you need in the fourth quarter.

1. Tread hands up for 30 seconds.
2. Scull with hands in for 15 seconds without stopping.
3. Repeat 4 times in a row.
4. Rest 2 minutes; do 2 sets.

Coach's cue: Steady legs when you are tired.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Pairs Passing

Ages 7 and up · 12 min · Technical · pool

Quick, accurate passes with a partner.

1. Face a partner 5 yards apart while treading.
2. Catch the ball in one hand and pass it quickly.
3. Aim at their hand beside their head.
4. Do 3 sets of 15 passes.

Coach's cue: Quick catch, quick release, aim for the hand.

Bring: water polo ball, partner, pool

Safety: Swim only with a lifeguard or coach watching. If you cannot tread for 30 seconds yet, do this where you can stand. Use a ball your size (Size 1 for the youngest).

Wet Pass Pickups

Ages 7 and up · 8 min · Technical · pool

Pick the ball up cleanly from the water with one hand.

1. Rest the ball on the water in front of you.
2. Press down and roll your hand under it to lift.
3. Bring it to your shooting position.
4. Do 30 pickups, both hands.

Coach's cue: Press, roll, lift.

Bring: pool, water polo ball

Safety: Only swim with a lifeguard or coach watching. Use a ball your size (Size 1 for the youngest). If you cannot tread for 30 seconds yet, do this where you can stand.

Two-Hand to One-Hand Catch

Ages 7 and up · 8 min · Technical · pool

Start catching with two hands, then move to one hand as you get confident.

1. Stand or tread 3 meters from your partner.
2. Catch 10 easy passes with two hands.
3. Now catch 10 with your strong hand, giving with your arm.
4. Then 10 with your other hand.

Coach's cue: Soft hand, give with the ball.

Bring: pool, water polo ball, partner

Safety: Swim only with a lifeguard or coach watching. Stand only where your coach says the water is shallow enough.

Circle Pass Count

Ages 7 and up · 10 min · Tactical · pool

Pass around a circle and count how many passes your whole group makes without a drop.

1. Make a circle in the water with your group.
2. Say the name of the person you pass to.
3. Count passes out loud as a team.
4. Try to beat your team record.

Coach's cue: Name, look, pass.

Bring: pool, water polo ball, 4 or more players

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Passing on the Move

Ages 11 and up · 12 min · Technical · pool

Pass accurately while both players swim down the pool.

1. Swim side by side 4 yards apart.
2. Pass back and forth leading your partner.
3. Catch without stopping.
4. Do 6 lengths.

Coach's cue: Lead them; pass to where they will be.

Bring: pool, water polo ball, partner

Safety: Only swim with a lifeguard or coach watching.

Long Cross-Pool Passes

Ages 11 and up · 12 min · Technical · pool

Throw an accurate dry pass over 8 to 10 yards.

1. Tread 8 yards from your partner.
2. Rise up with your legs and throw to their hand.
3. Catch high and throw straight back.
4. Do 30 passes.

Coach's cue: Legs lift you, wrist finishes.

Bring: pool, water polo ball, partner

Safety: Only swim with a lifeguard or coach watching.

Wet Pass to the Driver

Ages 11 and up · 12 min · Technical · pool

Place the ball on the water just ahead of a teammate swimming toward goal.

1. Your partner swims toward goal from 7 meters.
2. Put a soft pass on the water a meter in front of their hand.
3. They pick it up without stopping.
4. Do 12 and swap.

Coach's cue: Lead them, land it soft.

Bring: pool, water polo ball, partner

Safety: Swim only with a lifeguard or coach watching.

Quick Hands Triangle

Ages 11 and up · 12 min · Technical · pool

Catch and pass in one motion around a triangle to speed up your hands.

1. Tread in a triangle 4 meters apart.
2. Catch high and pass on without bringing the ball down.
3. Change direction when the coach whistles.
4. Do 3 rounds of 1 minute.

Coach's cue: Catch and go, no pause.

Bring: pool, water polo ball, 2 partners

Safety: Swim only with a lifeguard or coach watching.

Weak-Hand Passing

Ages 11 and up · 10 min · Technical · pool

Make your other hand useful for short passes so defenders cannot guess.

1. Tread 3 meters from a partner.
2. Catch and pass only with your weaker hand.
3. Keep your elbow up, even when it feels slow.
4. Do 3 sets of 15.

Coach's cue: Slow is fine, high elbow.

Bring: pool, water polo ball, partner

Safety: Swim only with a lifeguard or coach watching.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Entry Pass to the Center

Ages 14 and up · 12 min · Tactical · pool

Place a pass on the water where only your center can reach it.

1. Your center sets up in front of goal with a defender behind.
2. From the perimeter, put a wet pass to the center's free hand side.
3. Vary your angle.
4. Do 15 entries.

Coach's cue: Pass away from the defender.

Bring: pool, water polo ball, 2 partners

Safety: Only swim with a lifeguard or coach watching.

Power Play Ball Movement

Ages 14 and up · 15 min · Tactical · pool

Move the ball quickly around the extra-player set-up to make the defense shift.

1. Six attackers set up in two lines of three; five defenders stay in a zone.
2. Pass around with dry passes, looking for the open shooter.
3. Count passes until a clear shot appears.
4. Run it 8 times and rotate.

Coach's cue: Pass and look, pass and look.

Bring: pool, water polo ball, goal, 6 or more players

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Goalie Outlet Pass

Ages 14 and up · 12 min · Technical · pool

For goalies: start the counterattack with a long, accurate pass after a save.

1. Start in goal with the ball.
2. Your partner swims away up the side of the pool.
3. Rise with your legs and throw a long pass ahead of them.
4. Do 10 to each side.

Coach's cue: Legs up, lead the swimmer.

Bring: pool, water polo ball, goal, partner

Safety: Swim only with a lifeguard or coach watching.

Center Kick-Out Pass

Ages 14 and up · 12 min · Tactical · pool

For center players: pass the ball back out to an open teammate when the defense collapses.

1. Set up as the center in front of goal.
2. Catch an entry pass and look for the open perimeter player.
3. Pass back out quickly for a shot.
4. Do 12, changing sides.

Coach's cue: Catch, look out, pass.

Bring: pool, water polo ball, goal, 3 players

Safety: Swim only with a lifeguard or coach watching.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shooting Form at the Wall

Ages 7 and up · 10 min · Technical · pool

Learn the high elbow and wrist snap of a shot from a stable position.

1. Tread 3 yards from the wall.
2. Lift the ball with your elbow above the water.
3. Shoot at a spot on the wall and snap your wrist.
4. Do 30 shots.

Coach's cue: Elbow high, legs under you.

Bring: pool, water polo ball

Safety: Only swim with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size (Size 1 for the youngest). Shoot only at the goal or wall, never at a person.

Catch and Shoot Close In

Ages 7 and up · 10 min · Technical · pool

Catch a pass and shoot in one smooth motion from close range.

1. Tread 4 yards from goal.
2. Receive a dry pass to your shooting hand.
3. Shoot without bringing the ball down.
4. Take 20 shots.

Coach's cue: Catch it high, shoot it high.

Bring: pool, water polo ball, goal, partner

Safety: Only swim with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size (Size 1 for the youngest). Shoot only at the goal or wall, never at a person.

Shallow-End Target Shots

Ages 7 and up · 8 min · Technical · pool

Stand in shallow water and throw the ball at a target to learn the shooting arm action.

1. Stand where your coach picks, with your throwing hand on top of the ball.
2. Lift the ball high with your elbow up.
3. Step and throw at a target on the deck.
4. Take 20 shots and count hits.

Coach's cue: Elbow high, point at the target.

Bring: pool, water polo ball, targets or cones on the deck

Safety: Swim only with a lifeguard or coach watching. Stand only where your coach says the water is shallow enough.

Lob Shot Basics

Ages 7 and up · 10 min · Technical · pool

A soft shot that arcs up and drops under the crossbar.

1. Tread 4 meters from goal.
2. Push the ball up softly from your fingertips.
3. Aim for it to drop just under the bar.
4. Take 15 shots.

Coach's cue: Soft hand, high arc.

Bring: pool, water polo ball, goal

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

Wall Shot Form at Home

Ages 7 and up · 6 min · Technical · pool

Practise the high-elbow shooting arm on land by throwing a soft ball at a wall.

1. Stand side-on to a wall about 3 big steps away.
2. Hold the ball high with your elbow above your shoulder.
3. Throw at a tape mark and snap your wrist.
4. Do 2 sets of 10 with each arm.

Coach's cue: Elbow up, snap the wrist.

Bring: soft ball, wall

Safety: Use a soft ball, throw only at a wall with nobody in between, and warm up your shoulder first. Stop if it hurts.

Dry-Land Throwing Arm Path

Ages 7 and up · 8 min · Technical · indoors

A dry-land drill for a room at home. Hold rolled socks high, turn your trunk and bring your arm forward slowly with a high elbow, without letting go.

1. Sit tall on the edge of a chair, socks held high above your shoulder.
2. Turn your chest away, elbow high.
3. Turn back and bring your arm forward and down slowly, holding on.
4. Do 3 sets of 8 each arm.

Coach's cue: Elbow high, turn the trunk.

Bring: rolled socks

Safety: Slow and controlled; stop if your shoulder hurts.

Shooting to Corners

Ages 11 and up · 12 min · Technical · pool

Shoot with power to the top and bottom corners.

1. Tread 5 yards from the goal.
2. Cock your arm back and snap the ball toward a corner.
3. Take 15 shots and count your goals.
4. Switch sides.

Coach's cue: Eyes on the corner, snap your wrist.

Bring: water polo ball, goal, pool

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards. Shoot only at the goal, never at a person.

Shot After a Fake

Ages 11 and up · 12 min · Technical · pool

Use one pump fake to move the goalie before you shoot.

1. Tread 5 yards out.
2. Fake to one corner with your whole upper body.
3. Shoot to the other corner.
4. Take 20 shots.

Coach's cue: Sell the fake with your eyes.

Bring: pool, water polo ball, goal

Safety: Only swim with a lifeguard or coach watching. Wear a polo cap with ear guards. Shoot only at the goal, never at a person, and only when the lane is clear.

Backhand Shot Intro

Ages 11 and up · 12 min · Technical · pool

For center players: flick the ball backward at the goal without turning around.

1. Tread with your back to the goal, 3 meters out.
2. Hold the ball on the water beside you.
3. Sweep your arm back and release it toward the goal.
4. Take 15 from each side.

Coach's cue: Feel the goal behind you.

Bring: pool, water polo ball, goal

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

Shoot Off the Dribble

Ages 11 and up · 12 min · Technical · pool

Swim with the ball, pick it up and shoot before a defender could close you down.

1. Dribble the ball toward goal from 8 meters.
2. At 5 meters, lift your legs and pick the ball up.
3. Shoot in one smooth motion.
4. Take 15 shots, both sides of the pool.

Coach's cue: Legs up, ball up, shoot.

Bring: pool, water polo ball, goal

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

Skip Shots

Ages 14 and up · 12 min · Technical · pool

Bounce the ball off the water just in front of the goalie.

1. Tread 6 yards out.
2. Shoot hard and flat so the ball skips a yard before the goal.
3. Vary the corner.
4. Take 20 shots and count goals.

Coach's cue: Flat and hard; hit the water in front.

Bring: pool, water polo ball, goal

Safety: Only swim with a lifeguard or coach watching. Wear a polo cap with ear guards. Shoot only at the goal, never at a person, and only when the lane is clear.

Shooting Under Pressure

Ages 14 and up · 15 min · Technical · pool

Get a shot away while a defender puts a hand up in front of you.

1. Tread 5 yards out with a defender an arm away.
2. Receive a pass and shoot within 3 seconds to a goal corner, away from the defender's head.
3. The defender raises one arm but does not foul.
4. Take 15 shots, then swap.

Coach's cue: Jump with your legs, shoot past the arm to the corner.

Bring: pool, water polo ball, goal, partner

Safety: Only with a coach watching, and a lifeguard on duty. Both players wear polo caps with ear guards. Defenders keep their hands off the shooter, and every shot goes to a goal corner, never at the defender.

Center Sweep Shot

Ages 14 and up · 15 min · Technical · pool

For center players: receive a pass in front of goal and sweep the ball across your body to score.

1. Set up 2 meters out with your back to the goal.
2. Receive a wet pass to your strong side.
3. Turn your hips and sweep the ball across the water at the far post.
4. Take 15, then switch sides.

Coach's cue: Hips turn first, ball follows.

Bring: pool, water polo ball, goal, partner

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

Penalty Shot Routine

Ages 14 and up · 12 min · Tactical · pool

Build a calm routine for the 5-meter penalty shot and use it every time.

1. Pick one routine: breath, look at the corner, legs up.
2. Take the shot from 5 meters in one motion.
3. Rest and reset fully before the next.
4. Take 10 and note how many you scored.

Coach's cue: Same routine, every time.

Bring: pool, water polo ball, goal

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

Power Play Shooting Spots

Ages 14 and up · 15 min · Tactical · pool

Learn where shots come from when your team has one extra player.

1. Set up in two lines of three spots in front of goal.
2. Pass around until the coach calls a number.
3. That player shoots at once, aiming away from the goalie.
4. Rotate spots; take 20 shots as a group.

Coach's cue: Ball moves fast, shooter is ready.

Bring: pool, water polo ball, goal, 4 or more players

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

Head-Up Freestyle

Ages 7 and up · 10 min · Technical · pool

Swim with your head up and the ball in front of you.

1. Swim 25 yards with your head up, pushing the ball.
2. Keep a fast, short stroke.
3. Rest 20 seconds.
4. Do 6 lengths.

Coach's cue: Eyes forward, fast hands.

Bring: pool, water polo ball

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Dryland Core and Legs

Ages 7 and up · 10 min · Physical · indoors

A strong core and legs help you stay high in the water.

1. Plank for 20 to 30 seconds.
2. Do 15 bodyweight squats.
3. Hold a wall sit for 20 seconds.
4. Repeat twice.

Coach's cue: Strong legs, strong core.

Bring: mat

Safety: Keep your back flat and stop if anything hurts.

Freestyle Kick and Stroke Basics

Ages 7 and up · 10 min · Physical · pool

Build a steady freestyle that you can keep going between plays.

1. Kick one length with a board.
2. Swim one length of easy freestyle.
3. Rest 20 seconds.
4. Do 5 rounds.

Coach's cue: Kick from the hips, long strokes.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Easy Swim and Tread

Ages 7 and up · 10 min · Physical · pool

Alternate easy swimming and treading to build a base.

1. Swim 2 lengths easily.
2. Tread for 30 seconds.
3. Repeat without getting out.
4. Go for 8 minutes.

Coach's cue: Steady and relaxed.

Bring: pool

Safety: Only swim with a lifeguard or coach watching. If you cannot tread for 30 seconds yet, do this where you can stand.

Look-Up Every Third Stroke

Ages 7 and up · 8 min · Technical · pool

Swim freestyle and lift your eyes every third stroke so you learn to watch the play.

1. Swim easy freestyle.
2. Every third stroke, lift your eyes forward like a crocodile.
3. Tell your coach how many fingers they held up at the end.
4. Do 6 lengths.

Coach's cue: Peek, then swim.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Backstroke Look-Around

Ages 7 and up · 8 min · Technical · pool

Swim on your back with your head up so you can see the whole pool behind you.

1. Kick on your back with your chin a little up.
2. Take easy backstroke arms, short and quick.
3. Call out the colour of a cap your coach points to.
4. Do 6 widths.

Coach's cue: Head up, eyes on the game.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Swim, Tread, Wave Circuit

Ages 7 and up · 10 min · Physical · pool

A fun circuit of short swims and treading to build fitness without stopping to stand.

1. Swim one width any stroke.
2. Tread for 15 seconds and wave at your coach.
3. Swim back on your back.
4. Keep going for 3 minutes; rest; do 2 rounds.

Coach's cue: Keep moving, keep breathing.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Home Cardio Circuit

Ages 7 and up · 8 min · Physical · pool

Jumping jacks, high knees and arm circles at home to build a fit heart and lungs.

1. Do jumping jacks for 30 seconds.
2. March or jog with high knees for 30 seconds.
3. Do arm circles for 30 seconds, then rest 30.
4. Do 4 rounds.

Coach's cue: Easy rhythm, steady breathing.

Bring: open space

Safety: Use a clear, non-slip floor with space around you. Stop if anything hurts.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Sprint 25s

Ages 11 and up · 15 min · Physical · pool

Short, fast swims to build speed.

1. Swim 25 yards at full speed.
2. Rest 30 seconds.
3. Repeat 8 times.
4. Write down each time.

Coach's cue: Fast hands, strong kick.

Bring: pool, pace clock

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Change of Direction Swims

Ages 11 and up · 12 min · Physical · pool

Stop, turn and sprint the other way without using the wall.

1. Sprint head-up for 5 strokes.
2. On a whistle, scull, turn and sprint back.
3. Change direction 4 times per rep.
4. Rest 45 seconds; do 6 reps.

Coach's cue: Knees up, turn fast, big first strokes.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Game Pace Intervals

Ages 11 and up · 15 min · Physical · pool

Sprint, tread and swim easily in the pattern of a real game.

1. Sprint one length.
2. Tread hard for 15 seconds.
3. Swim one length easily.
4. Do 8 rounds.

Coach's cue: Recover while you move.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

React to the Ball

Ages 11 and up · 12 min · Physical · pool

Turn and swim to a ball your coach tosses into open water, as fast as you can.

1. Tread in the middle of the pool facing your coach.
2. Your coach tosses a ball to one side.
3. Turn and swim head-up to it, then pass it back.
4. Do 10 and rest 20 seconds between.

Coach's cue: Turn first, then swim.

Bring: pool, water polo balls, coach

Safety: Swim only with a lifeguard or coach watching.

Freestyle to Backstroke Roll

Ages 11 and up · 12 min · Technical · pool

Roll from front to back and back again without stopping, so you can swim and watch at once.

1. Swim 4 head-up freestyle strokes.
2. Roll onto your back and take 4 backstroke strokes.
3. Roll back to your front and keep going.
4. Do 6 widths.

Coach's cue: Roll quick, keep moving.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Possession Clock Swims

Ages 11 and up · 15 min · Physical · pool

Work hard for 30 seconds and ease off for 30, like attack and defense in a game.

1. Swim head-up fast for 30 seconds.
2. Tread easily for 30 seconds.
3. Repeat without stopping for 5 minutes.
4. Rest 2 minutes; do 2 sets.

Coach's cue: Hard on, easy off.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Head-Up Ladder Swims

Ages 11 and up · 15 min · Physical · pool

Swim one, two, three, then four widths head-up with short rests between.

1. Swim one width head-up, rest 10 seconds.
2. Swim two widths, rest 15 seconds.
3. Swim three, then four, resting 20 seconds.
4. Rest 2 minutes; do the ladder twice.

Coach's cue: Head up even when tired.

Bring: pool

Safety: Swim only with a lifeguard or coach watching.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Ball Dribble Sprints

Ages 14 and up · 12 min · Physical · pool

Sprint with the ball controlled between your arms.

1. Dribble a ball head-up for one length at full speed.
2. Keep the ball in front of your face with your bow wave.
3. Rest 45 seconds.
4. Do 8 lengths.

Coach's cue: Short strokes, elbows high around the ball.

Bring: pool, water polo ball

Safety: Only swim with a lifeguard or coach watching.

Quarter Simulation

Ages 14 and up · 20 min · Physical · pool

Work continuously for the length of a full quarter.

1. For 6 minutes repeat: sprint a length, tread 10 seconds, pass 5 times against the wall.
2. Rest 2 minutes.
3. Do 3 quarters.
4. Keep your sprint times steady.

Coach's cue: Stay sharp when you are tired.

Bring: pool, water polo ball

Safety: Drink water between quarters. Only with a coach watching.

Sprint, Recover, Repeat

Ages 14 and up · 15 min · Physical · pool

Repeat hard sprints on a short, fixed rest.

1. Sprint one length.
2. Rest only 15 seconds.
3. Do 10 in a row.
4. Rest 3 minutes; do a second set.

Coach's cue: Same speed on the last as the first.

Bring: pool, pace clock

Safety: Only swim with a lifeguard or coach watching.

Driver Swims to Goal

Ages 14 and up · 15 min · Tactical · pool

For perimeter players: drive from the outside toward the goal and get a hand free for the pass.

1. Start at a perimeter spot 7 meters out.
2. Fake one way, then swim hard on a line to the post.
3. Turn your hips and raise your hand for a pass.
4. Do 10 drives, 5 from each side.

Coach's cue: Fake, go, hand up.

Bring: pool, goal, water polo ball, partner

Safety: Swim only with a lifeguard or coach watching.

Defense to Offense Transition

Ages 14 and up · 15 min · Physical · pool

Switch from guarding to attacking in one move and swim the length with your head up.

1. Start in a defensive position facing your own goal.
2. On the whistle, turn and swim head-up to the far end.
3. Collect a pass from your coach on the way.
4. Rest 45 seconds; do 8.

Coach's cue: Turn and go on the whistle.

Bring: pool, water polo ball

Safety: Swim only with a lifeguard or coach watching.

Press and Go Sets

Ages 14 and up · 15 min · Physical · pool

Hold a defensive press, then swim the length, over and over like a real game.

1. Hold a defensive ready position with hands up for 15 seconds.
2. Swim one length hard head-up.
3. Tread 15 seconds, then swim back easy.
4. Do 6 rounds; rest 2 minutes; repeat.

Coach's cue: Recover on the move.

Bring: pool, pace clock

Safety: Swim only with a lifeguard or coach watching.

Tread, Pass, Swim Circuit

Ages 14 and up · 20 min · Physical · pool

Keep working for a full game-length period by mixing treading, passing and swimming.

1. Tread hands up for 20 seconds.
2. Pass with a partner 10 times.
3. Swim one length head-up and back.
4. Repeat for 7 minutes, rest 2; do 2 periods. Drink water between.

Coach's cue: Steady effort the whole period.

Bring: pool, water polo ball, partner

Safety: Swim only with a lifeguard or coach watching.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Hips-Up Defensive Position

Ages 7 and up · 8 min · Technical · pool

Stay flat on the water with your hips high so you can move in any direction.

1. Lie on your front with your head up and hips at the surface.
2. Scull and kick lightly to hold the position.
3. On a clap, sprint 3 strokes and reset.
4. Do 10 reps.

Coach's cue: Hips high, eyes up.

Bring: pool

Safety: Only swim with a lifeguard or coach watching.

Arm-Up Shot Block

Ages 7 and up · 8 min · Technical · pool

Raise the correct arm to take away the shooter's angle.

1. Face a partner holding the ball 3 yards away.
2. Raise the arm that mirrors their shooting arm.
3. Rise with your legs when they fake.
4. Do 15 reps and swap.

Coach's cue: Match their arm, stay high.

Bring: pool, partner, water polo ball

Safety: Only swim with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size (Size 1 for the youngest). Shoot only at the goal or wall, never at a person.

Shadow Your Partner

Ages 7 and up · 8 min · Tactical · pool

Follow a partner around like their shadow, staying between them and the goal.

1. Your partner swims slowly in any direction.
2. Stay an arm length away on the goal side.
3. Never touch them; just mirror them.
4. Play for 1 minute, then swap; do 4 rounds.

Coach's cue: Goal side, eyes on them.

Bring: pool, partner

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Keep-Away Defense Game

Ages 7 and up · 10 min · Tactical · pool

A no-contact keep-away game where defenders try to block or catch passes.

1. Two players pass, one defender in the middle.
2. The defender raises a hand to block or catches a pass.
3. Swap when the defender touches the ball.
4. Play for 6 minutes.

Coach's cue: Hands up, watch the ball.

Bring: pool, water polo ball, 4 or more players

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Dry-Land Hands-Up Defense

Ages 7 and up · 8 min · Physical · indoors

A dry-land drill for a room at home. Sit on a chair doing eggbeater circles while one arm stays straight up, the way a defender blocks a passing lane.

1. Sit on the edge of a chair, knees wide.
2. Do eggbeater circles with your feet.
3. Hold one arm straight up for 10 seconds, then switch.
4. Do 6 rounds.

Coach's cue: Legs busy, arm tall.

Bring: chair

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Defensive Position and Pressure

Ages 11 and up · 10 min · Tactical · pool

Stay between your player and the goal.

1. Face a partner who tries to swim past you.
2. Stay on the goal side and keep your hands up.
3. Force them to pass instead of shoot.
4. Do 4 rounds, then switch roles.

Coach's cue: Stay goal-side, hands up, no fouls.

Bring: partner, pool

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards. Shoot only at the goal, never at a person.

Press and Drop

Ages 11 and up · 12 min · Tactical · pool

Pressure the ball, then drop back to help when it is passed.

1. Guard a perimeter player.
2. Press them while they hold the ball.
3. When they pass, drop toward the center of the pool.
4. Do 12 reps.

Coach's cue: Ball pressure, then help.

Bring: pool, water polo ball, 3 or more players

Safety: Only swim with a lifeguard or coach watching.

Goalie Ready and Side-to-Side

Ages 11 and up · 12 min · Technical · pool

For goalies: hold a ready position and slide along the goal line using your legs.

1. Tread in the middle of the goal, hands up and out of the water.
2. Slide to one post with your legs, then to the other.
3. Keep your chest facing out the whole time.
4. Do 10 crossings, rest, then 10 more.

Coach's cue: Hands up, legs move you.

Bring: pool, goal

Safety: Swim only with a lifeguard or coach watching.

Field Block Timing

Ages 11 and up · 10 min · Technical · pool

Rise with your legs and raise one arm at the right moment to block a shot, without touching the shooter.

1. Face a shooter 2 meters away.
2. When they lift the ball, rise high with your legs.
3. Raise the arm that blocks their shooting hand.
4. Do 15 blocks and swap.

Coach's cue: Rise with the ball.

Bring: pool, water polo ball, partner

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

Intercept the Slow Pass

Ages 11 and up · 12 min · Tactical · pool

Read the eyes and arm of the passer to step in front of a slow pass.

1. Two players pass back and forth slowly.
2. Start 2 meters off the receiver.
3. When the passer looks and lifts, swim in to intercept.
4. Do 10 tries, then rotate.

Coach's cue: Read the eyes, then go.

Bring: pool, water polo ball, 3 players

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Fronting the Center

Ages 14 and up · 12 min · Tactical · pool

Get between the center and the ball without fouling.

1. Guard a center set up in front of goal.
2. As the ball moves, swim around to stay between them and the passer.
3. Keep your hands visible.
4. Defend 10 entries, then rotate.

Coach's cue: Beat them to the spot with your legs.

Bring: pool, water polo ball, 2 partners

Safety: Only with a coach watching, and a lifeguard on duty. Wear a polo cap with ear guards. No holding, sinking or pulling.

Defending a 2-on-1

Ages 14 and up · 12 min · Tactical · pool

Delay two attackers long enough for help to arrive.

1. Two attackers swim at you and the goal.
2. Stay between them, forcing the weaker shot.
3. Commit only when the ball is picked up to shoot.
4. Defend 8, then rotate.

Coach's cue: Stay in the middle, buy time.

Bring: pool, water polo ball, goal, 3 players

Safety: Only swim with a lifeguard or coach watching.

Center Defender Position

Ages 14 and up · 12 min · Tactical · pool

For center defenders: learn to hold position beside a center with legs, not hands, in staged steps.

1. Step 1: no contact. Stay on the side of the center the ball is on.
2. Step 2: one hand lightly on their back, moving with them at slow speed.
3. Step 3: your coach adds passes and calls when to front.
4. Do 8 rounds of 30 seconds, then rest.

Coach's cue: Legs hold you, hands stay light.

Bring: pool, water polo ball, partner, coach

Safety: Only with a coach, and with a partner about your size. Wear a polo cap with ear guards. Hands on the body only, never on the head or neck, and never push anyone under the water. Swim only with a lifeguard or coach watching.

Goalie Reaction Blocks

Ages 14 and up · 12 min · Physical · pool

For goalies: react to close shots with quick hands and a strong rise from the legs.

1. Tread in goal in your ready position.
2. Your coach throws soft balls from 4 meters to different spots.
3. Rise and block with your hands.
4. Do 3 sets of 10 with rest between.

Coach's cue: See it, rise, block.

Bring: pool, goal, soft balls, coach

Safety: Use soft balls and close-range throws only. Swim only with a lifeguard or coach watching.

Short-Handed Zone Rotation

Ages 14 and up · 15 min · Tactical · pool

Learn where to move when your team is one player short.

1. Five defenders set up a zone in front of goal against six attackers.
2. As the ball moves, the nearest defender raises a hand and the rest shift.
3. Attackers pass only; no shots for the first round.
4. Run 10 rotations, then add shots.

Coach's cue: Ball moves, we all move.

Bring: pool, water polo ball, goal, 10 or more players

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Where Is the Goal?

Ages 7 and up · 6 min · Tactical · pool

Swim with the ball and look up to find the goal and your teammates every few strokes.

1. Swim head-up with the ball in front of you.
2. Every 4 strokes, look up and point at the goal.
3. Then point at one teammate or a cone.
4. Do 6 widths of the pool.

Coach's cue: Look up, then swim.

Bring: ball, pool

Safety: Swim only with a lifeguard or coach watching.

Call the Open Player

Ages 7 and up · 6 min · Tactical · pool

On the pool deck, a partner moves cones that stand for defenders; you call which teammate spot is open.

1. Set 3 cones as defenders and 3 marks as teammates.
2. Your partner moves one cone each round.
3. Point to the open teammate within 3 seconds.
4. Do 15 rounds, then switch.

Coach's cue: Find the space, not the ball.

Bring: 3 cones, partner

Ball Side, Help Side

Ages 7 and up · 8 min · Tactical · pool

Learn where to be on defense when the ball is near you and when it is far away, walking it on the deck first.

1. Mark a small court with cones on the deck.
2. Your partner holds the ball on one side.
3. Step close to your player when the ball is near, and toward the middle when it is far.
4. Do 12 moves, then try it in shallow water.

Coach's cue: Near the ball: close. Far: help.

Bring: ball, 4 cones, partner

Count the Players

Ages 7 and up · 6 min · Tactical · pool

Watch a game and count how many players are on each side of the pool before each shot, to start seeing the whole game.

1. Watch a game or a video with a parent.
2. Before each shot, say how many attackers and defenders are on that side.
3. Say whether the shooter had a free teammate.
4. Do it for 10 shots.

Coach's cue: Count before you judge.

Bring: game video or a game to watch

Dry-Land Play Picture

Ages 7 and up · 8 min · Tactical · indoors

A dry-land drill for a room at home. Draw the six positions on paper and move a coin to show where you go when your team has the ball and when it loses it.

1. Draw a rectangle and mark the six attack spots.
2. Put a coin on your spot.
3. A grown-up says "we have it" or "we lost it"; move your coin where you would go.
4. Do 12 calls and explain one of them.

Coach's cue: Know your next spot.

Bring: paper, pen

Two-on-One Decisions

Ages 11 and up · 12 min · Tactical · pool

Two attackers swim at one defender; the player with the ball passes or shoots based on what the defender does.

1. Two attackers start at half pool with one ball; one defender waits.
2. Swim head-up at the defender.
3. If the defender comes to you, pass; if they stay back, shoot.
4. Do 10 reps and switch roles.

Coach's cue: Make the defender choose first.

Bring: ball, goal, 3 players

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Shot Clock Choices

Ages 11 and up · 10 min · Tactical · pool

Practise deciding when to keep the ball and when to shoot as a coach calls the shot clock out loud.

1. Pass with a partner in front of the goal.
2. A coach on deck calls the seconds left on a pretend shot clock.
3. Keep passing for a good shot; take the best shot you have when it reaches 5.
4. Do 8 possessions.

Coach's cue: Good shot early, best shot late.

Bring: ball, goal, partner, stopwatch on deck

Safety: Swim only with a lifeguard or coach watching. Wear a polo cap with ear guards and use a ball your size. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

6-on-5 Spots Walk-Through

Ages 11 and up · 12 min · Tactical · pool

Walk the six spots of a power play on the deck and say where the ball goes first.

1. Lay 6 cones in two lines of three like a power play.
2. Stand at each spot and say its name.
3. Pass the ball around the spots and call the first open shot.
4. Do 3 walk-throughs, then try it in the water.

Coach's cue: Know the spot before you swim to it.

Bring: 6 cones, ball

Swim to Space

Ages 11 and up · 10 min · Tactical · pool

Without the ball, swim into the open space so the passer can find you, and call for the ball.

1. One partner has the ball, one is a defender who stays still.
2. Swim to the open side of the defender and raise your hand.
3. Catch the pass and pass back.
4. Do 12 reps from different starts.

Coach's cue: Move where the defender is not.

Bring: ball, cones, 2 partners

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Fast Break Reads

Ages 14 and up · 10 min · Tactical · pool

Move the ball up the pool quickly after a turnover.

1. Start with a 3-on-2 across the pool.
2. Pass quickly to the open teammate.
3. Look for the shot or the extra pass.
4. Do 6 rounds and rotate positions.

Coach's cue: Swim, pass early, shoot to score.

Bring: water polo ball, 3 partners, pool

Safety: Swim only with a lifeguard on duty and a coach or adult nearby.

Counter-Attack Swims

Ages 14 and up · 15 min · Physical · pool

React to a turnover and sprint to the other end.

1. Tread beside a partner at one end.
2. On a whistle, both turn and sprint a length.
3. Rest fully.
4. Do 8, noting your own time, not who touched first.

Coach's cue: First three strokes set your speed.

Bring: pool, partner

Safety: Only swim with a lifeguard or coach watching.

Read the Press

Ages 14 and up · 14 min · Tactical · pool

Against a pressing defense, the center and drivers read who is open and move the ball before the press arrives.

1. Two defenders press two attackers; a center waits near the goal.
2. The ball carrier looks first at the center, then the driver.
3. Pass to whoever is open within 3 seconds.
4. Do 10 possessions and switch roles.

Coach's cue: Look in, then out.

Bring: ball, goal, 4 players

Safety: Swim only with a lifeguard or coach watching. No grabbing, holding or splashing in faces: this is a no-contact game.

Timeout Board Plan

Ages 14 and up · 12 min · Tactical · pool

Plan a play on a board the way a coach does in a timeout, then explain it to a teammate.

1. Draw the pool, the goal and 6 players.
2. Draw one play: who swims, who passes, where the shot comes from.
3. Explain it to a teammate in under a minute.
4. Make 3 different plays.

Coach's cue: Simple plays win.

Bring: whiteboard or paper