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.
Press and Drop
Pressure the ball, then drop back to help when it is passed.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Guard a perimeter player.
Core: Swims slowly. Beat your own run of steady shadows.
- Ages
- 11 and up
- Time
- 12 min
- Players
- 3 or more players
- Space
- Pool
- Bring
- Pool, water polo ball, 3 or more players
- Level · skill
- Developing · Defense
The steps
How it works
- Guard a perimeter player.
- Press them while they hold the ball.
- When they pass, drop toward the center of the pool.
- Do 12 reps.
Coaching point
Ball pressure, then help.
Safety: Only swim 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
Print it now, or save it free
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