10U water polo practice plans (ages 9 and 10)

Water Polo Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves on dry land: arm circles, then slow throwing motions with a light ball. In the pool, start with easy swimming and eggbeater kicks when your coach says.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says.

Eggbeater Kick 13 min

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.

Coaching point: Wide knees, circle the feet, stay high.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach. If you cannot tread for 30 seconds yet, do this where you can stand. Use a ball your size (Size 1 for the youngest).

Circle Pass Count 13 min

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.

Coaching point: Name, look, pass.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach. No grabbing, holding or splashing in faces: this is a no-contact game.

Catch and Shoot Close In 7 min

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.

Coaching point: Catch it high, shoot it high.

Safety: Only swim with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach. 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.

Chair Sit-and-Stand 15 min

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.

Coaching point: Slow down, fast up.

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

Water Polo Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. 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 for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

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.

Water Polo Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves on dry land: arm circles, then slow throwing motions with a light ball. In the pool, start with easy swimming and eggbeater kicks when your coach says.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says.

Backstroke Look-Around 11 min

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

Coaching point: Head up, eyes on the game.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Arm-Up Shot Block 11 min

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.

Coaching point: Match their arm, stay high.

Safety: Only swim with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach. 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.

Ball Side, Help Side 12 min

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.

Coaching point: Near the ball: close. Far: help.

Flamingo Stand Count 14 min

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.

Coaching point: Eyes on one spot.

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

Water Polo Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. 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 for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

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.