Game version
Shadow swim: stay between your partner and the goal with your arms in a good position, with no holding or contact. Swap often.
Center Defender Position
For center defenders: learn to hold position beside a center with legs, not hands, in staged steps.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Step 1: no contact. Stay on the side of the center the ball is on.
Core: Swims slowly. Beat your own run of steady shadows.
- Ages
- 14 and up
- Time
- 12 min
- Players
- You and a partner
- Space
- Pool
- Bring
- Pool, water polo ball, partner, coach
- Level · skill
- Advanced · Defense
The steps
How it works
- Step 1: no contact. Stay on the side of the center the ball is on.
- Step 2: one hand lightly on their back, moving with them at slow speed.
- Step 3: your coach adds passes and calls when to front.
- Do 8 rounds of 30 seconds, then rest.
Coaching point
Legs hold you, hands stay light.
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 and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (partner floats), Core (swims slowly), More (changes direction). Beat your own run of steady shadows.
Story
You are a dolphin guarding the reef.
My best
Beat your own count
Beat your own run of steady shadows. Only your own number counts: today against last time.
Practice makes progress
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