At-home water polo drills for 14 year olds and older

This is a free sample week of at-home water polo training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 12 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of water polo for 14 year olds and older

Session 1

Counterattack swim 12 minutes

Easy warm-up swim · 3 min
Only with a lifeguard or coach on deck
Head-up sprints, half a length x 6, full rest · 6 min
Eyes forward, find the ball
Swim down · 3 min
Easy and long

Session 2

Position, not contact 13 minutes

Eggbeater in a defensive stance · 4 min
Only with a lifeguard or coach watching
Shadow a partner's moves · 5 min
Stay between them and the goal, no grabbing
Hands-up blocks on a pass · 4 min
Hand up early, stay high

Session 3

Swimming: Partner Band Resisted Starts 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Partner Band Resisted Starts · 5 min
Lean in, punch the knees. Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.
Mini Hurdle Rebound Hops · 5 min
Off the ground fast. 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.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 water polo plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Partner Band Resisted Starts

Ages 13 and up · 12 min

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

Loop the band around your hips; your partner holds the ends behind you.
Your partner gives light tension, enough to lean into, not to stop you.
Drive forward with short, strong steps for 10 yards; your partner walks behind.
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.

Mini Hurdle Rebound Hops

Ages 13 and up · 12 min

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

Set low hurdles about a stride apart.
Hop over each one on two feet with quick, short contacts.
Keep arms driving and the trunk tall.
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.

Safety for ages 14 and up

Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: water polo

A polo cap with ear guards for every shooting, goalie or contact drill.
A ball your size (size 1 for the youngest).
A lifeguard or water-safety certified coach watches every session.
Deep-water play only after you can tread for 30 seconds; until then, play where you can stand.
Contact: hands on the body only, never on the head or neck, and never push anyone under.
Shoot at the goal corners, never at a person. Goalies start with soft balls.

For every sport and age (7)

Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Water Polo: governing bodies, safety and development (9)

Youth athletic development and safety (20)