Game version
Circle up: stretch together while each person shares one thing that went well today.
Water Polo Cool-Down Stretches, Ages 14 and Up
A 8-minute cool-down for water polo players 14 and up after training: stretches for the legs, hips, arms and chest, each held 20 to 30 seconds, never to pain.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
- Ages
- 14 and up
- Time
- 8 min
- When
- After training
- Hold
- 20 to 30 seconds
After training
- 01Walk easy for
- 02Front of the thigh
- 03Back of the leg
- 04Calf
- 05Front of the hip
- 06Seat
- 07Back of the arm
- 08Chest
- 09Lie on your
Core: All 8 minutes. A second hold for any muscle that still feels tight, your own way.
The steps
How it goes
- Walk easy for 1 minute and let your breathing slow down.
- Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 20 to 30 seconds, each side.
- Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 20 to 30 seconds, each side.
- Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 20 to 30 seconds, each side.
- Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 20 to 30 seconds, each side.
- Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 20 to 30 seconds, each side.
- Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 20 to 30 seconds, each side.
- Chest: forearm on a doorframe or wall at shoulder height, then turn your body gently away until the front of the shoulder feels a stretch. Hold 20 to 30 seconds, each side.
- Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.
Coaching points
- A gentle pull, never pain, and no bouncing.
- Hold still and breathe; let the muscle relax into the stretch.
- Drink water and note one thing you did well today.
Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water.
Growing fast? Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.
Make it fun
Play it, don't drill it
Practice makes progress
Finish every session this way
In SSTracker every planned session starts with the warm-up for the child's age and ends with the cool-down, so the habit is built in.
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