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A week of water polo at home: ages 7 to 10

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: Wall Shot Form at Home

15min

  1. Warm-up: Water Polo Warm-Up, Ages 7 to 104 min
  2. Wall Shot Form at Home4 min
  3. Ball Side, Help Side4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 7 to 103 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 7 to 10Wall Shot Form at HomeBall Side, Help SideWater Polo Cool-Down Stretches, Ages 7 to 10

Session 2

Shooting: Dry-Land Throwing Arm Path

15min

  1. Warm-up: Water Polo Warm-Up, Ages 7 to 104 min
  2. Dry-Land Throwing Arm Path4 min
  3. Home Cardio Circuit4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 7 to 103 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 7 to 10Dry-Land Throwing Arm PathHome Cardio CircuitWater Polo Cool-Down Stretches, Ages 7 to 10

Session 3

Game iq: Ball Side, Help Side

15min

  1. Warm-up: Water Polo Warm-Up, Ages 7 to 104 min
  2. Ball Side, Help Side4 min
  3. Home Cardio Circuit4 min
  4. Cool-down: Water Polo Cool-Down Stretches, Ages 7 to 103 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 7 to 10Ball Side, Help SideHome Cardio CircuitWater Polo Cool-Down Stretches, Ages 7 to 10

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 7 to 10: 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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Set up your team in a few minutes. Running it is free; add player training when you want it.

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