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A week of water polo at home: ages 14 and up

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

Game iq: Ball Side, Help Side

15min

  1. Warm-up: Water Polo Warm-Up, Ages 14 and Up4 min
  2. Ball Side, Help Side4 min
  3. Dry-Land Hands-Up Defense4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 14 and Up3 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 14 and UpBall Side, Help SideDry-Land Hands-Up DefenseWater Polo Cool-Down Stretches, Ages 14 and Up

Session 2

Defense: Dry-Land Hands-Up Defense

15min

  1. Warm-up: Water Polo Warm-Up, Ages 14 and Up4 min
  2. Dry-Land Hands-Up Defense4 min
  3. Dry-Land Play Picture4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Pool follow-the-leader: one person leads a movement and the group copies. Swap the leader each time, with a lifeguard or coach watching.

My best · Dry-Land Hands-Up Defense: your own number

LastToday

DrillsWater Polo Warm-Up, Ages 14 and UpDry-Land Hands-Up DefenseDry-Land Play PictureWater Polo Cool-Down Stretches, Ages 14 and Up

Session 3

Game iq: Dry-Land Play Picture

15min

  1. Warm-up: Water Polo Warm-Up, Ages 14 and Up4 min
  2. Dry-Land Play Picture4 min
  3. Home Cardio Circuit4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 14 and Up3 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 · Dry-Land Play Picture: your own number

LastToday

DrillsWater Polo Warm-Up, Ages 14 and UpDry-Land Play PictureHome Cardio CircuitWater Polo Cool-Down Stretches, Ages 14 and Up

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 14 and up: 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

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