1. Free printables
  2. Water Polo
  3. Ages 11 to 13

A week of water polo at home: ages 11 to 13

3 sessions of 15 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Shooting: Dry-Land Throwing Arm Path

15min

  1. Warm-up: Water Polo Warm-Up, Ages 11 to 134 min
  2. Dry-Land Throwing Arm Path4 min
  3. Ball Side, Help Side4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Target-corner game: two teams of two take turns shooting at floats hung in the goal corners. Each team counts only its own hits.

My best · Dry-Land Throwing Arm Path: your own number

LastToday

DrillsWater Polo Warm-Up, Ages 11 to 13Dry-Land Throwing Arm PathBall Side, Help SideWater Polo Cool-Down Stretches, Ages 11 to 13

Session 2

Shooting: Wall Shot Form at Home

15min

  1. Warm-up: Water Polo Warm-Up, Ages 11 to 134 min
  2. Wall Shot Form at Home4 min
  3. Dry-Land Hands-Up Defense4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Target-corner game: two teams of two take turns shooting at floats hung in the goal corners. Each team counts only its own hits.

My best · Wall Shot Form at Home: your own number

LastToday

DrillsWater Polo Warm-Up, Ages 11 to 13Wall Shot Form at HomeDry-Land Hands-Up DefenseWater Polo Cool-Down Stretches, Ages 11 to 13

Session 3

Game iq: Ball Side, Help Side

15min

  1. Warm-up: Water Polo Warm-Up, Ages 11 to 134 min
  2. Ball Side, Help Side4 min
  3. Dry-Land Hands-Up Defense4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Call-the-play: a partner shows a hand signal or color and you say what you will do. Swap, and count correct calls together.

My best · Ball Side, Help Side: your own number

LastToday

DrillsWater Polo Warm-Up, Ages 11 to 13Ball Side, Help SideDry-Land Hands-Up DefenseWater Polo Cool-Down Stretches, Ages 11 to 13

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 11 to 13: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Wrestling

Ready when you are

Give your players a reason to train tomorrow

Set up your team in a few minutes. Running it is free; add player training when you want it.

Start your team free Questions? Read the help