16U water polo practice plans (ages 15 and 16)

Water Polo Warm-Up, Ages 14 and Up 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; walk back each time.
8. 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: Quality over speed: quiet feet, knees over toes, hips level.

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. 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.

Eggbeater Holds Without a Rest 12 min

1. Tread hands up for 30 seconds.
2. Scull with hands in for 15 seconds without stopping.
3. Repeat 4 times in a row.
4. Rest 2 minutes; do 2 sets.

Coaching point: Steady legs when you are tired.

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

Center Kick-Out Pass 12 min

1. Set up as the center in front of goal.
2. Catch an entry pass and look for the open perimeter player.
3. Pass back out quickly for a shot.
4. Do 12, changing sides.

Coaching point: Catch, look out, pass.

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

Center Sweep Shot 12 min

1. Set up 2 yards (2 m) out with your back to the goal.
2. Receive a wet pass to your strong side.
3. Turn your hips and sweep the ball across the water at the far post.
4. Take 15, then switch sides.

Coaching point: Hips turn first, ball follows.

Safety: Swim only 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. Shoot only at the goal or the wall, never at a person, and only when the lane is clear.

Five-Ten-Five Technique Rehearsal 15 min

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coaching point: Low turn, push off the outside foot.

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Water Polo Cool-Down Stretches, Ages 14 and Up 4 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 20 to 30 seconds, 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 20 to 30 seconds, each side.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. 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.

Water Polo Warm-Up, Ages 14 and Up 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; walk back each time.
8. 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: Quality over speed: quiet feet, knees over toes, hips level.

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. 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.

Ball Dribble Sprints 16 min

1. Dribble a ball head-up for one length at full speed.
2. Keep the ball in front of your face with your bow wave.
3. Rest 45 seconds.
4. Do 8 lengths.

Coaching point: Short strokes, elbows high around the ball.

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

Center Defender Position 16 min

1. Step 1: no contact. Stay on the side of the center the ball is on.
2. Step 2: one hand lightly on their back, moving with them at slow speed.
3. Step 3: your coach adds passes and calls when to front.
4. 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.

Counter-Attack Swims 16 min

1. Tread beside a partner at one end.
2. On a whistle, both turn and sprint a length.
3. Rest fully.
4. Do 8, noting your own time, not who touched first.

Coaching point: First three strokes set your speed.

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

Water Polo Cool-Down Stretches, Ages 14 and Up 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 20 to 30 seconds, 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 20 to 30 seconds, each side.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. 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.