Water polo is a category group sport, body contact sport, and situation sport with 4 fundamental sports: swimming, floating, passing, and shooting.

Water Polo

Swimming focuses on the main stroke, crawl, and the training aspects of volume, intensity, and rest.

Swimming

Preparation and training for water polo players involve swimming 25 meters, varying intensity, and focusing on aerobic threshold, max ATP, and maximum speed.

Preparation and Training

Swimmers and water polo players need to consider intensity, energy systems, and maintaining speed during rest periods.

Swimming Intensity and Rest

Floating in water polo involves specific kicks to support movement in different directions and positions.

Floating and Kicks

Shooting and passing training involves static and dynamic exercises, shoulder and hip mobility, and body contact skills.

Shooting and Passing

Teaching body contact and 1 on 1 skills is important for young water polo players to improve power and defense tactics.

Body Contact and 1 on 1

The differences in stroke technique between swimming and water polo, focusing on the S shape and distance variations.

Stroke Technique

The key aspects of volume, intensity, and rest in water polo training, emphasizing the importance of changing intensity and maintaining speed.

Volume, Intensity, and Rest in Water Polo

Fartlek training and the importance of changing intensity in water polo, focusing on anaerobic pressure, VOO2 max, and ATP energy.

Fartlek and Training for Water Polo

The role of rest in maintaining speed during water polo training and the importance of managing rest periods to ensure high intensity.

Rest and Speed in Water Polo Training

The importance of floating and the specific kicks used in water polo to support movement and direction in the water.

Floating and Kicks in Water Polo

# Mastering the Techniques of Water Polo

## The Fundamentals of Water Polo

In this newsletter, we'll continue to explore the fundamental aspects of water polo as discussed in the video transcript. We'll cover the techniques of swimming, floating, passing and shooting, and body contact in water polo.

### Swimming Techniques

- The main stroke in water polo is the crawl, which has 4 steps: stretching arm, catch the water, out sweep, in sweep, down sweep, and up sweep.
- Unlike traditional swimming, water polo players focus on shorter distances, with the key distance being 25 meters. This is due to the frequent short sprints and counter attacks in the game.
- The training for water polo players focuses on volume, intensity, and rest, with an emphasis on varying intensity to mimic game conditions.

### Floating Techniques

- Floating in water polo requires mastering 6 specific kicks: egg beaters, L kick, over kick or side kick, and drusen. These kicks enable players to move in different directions and positions in the water.

### Shooting and Passing

- The techniques for shooting and passing in water polo involve transitioning from static exercises to dynamic exercises, with a focus on shoulder and hip mobility for power and control.

### Body Contact and 1 on 1

- Body contact and 1 on 1 play a crucial role in water polo, teaching players to improve their power, shake off opponents, and make strategic plays near the goal.

### Key Differences Between Swimming and Water Polo

- The techniques and training for swimming and water polo differ due to the specific demands of the sport, including distance, intensity, and rest.

By understanding and mastering these fundamental techniques, water polo players can enhance their performance and excel in the game.

Stay tuned for the next installment where we'll delve into the advanced strategies and tactics of water polo.

If you have any questions or need further clarification, feel free to reach out. We're here to help you become a master of water polo!

"Level Up Your Water Polo Skills with Expert Techniques"

Water polo is a group sport with body contact and situational elements. It involves swimming, floating, passing, shooting, and 1-on-1 contact. Training for water polo players focuses on volume, intensity, and rest, with an emphasis on 25-meter swims. The sport also involves specific kicking techniques and focuses on shoulder and hip mobility for shooting and passing. 1-on-1 training is important for players of all ages. The swimming technique for water polo differs from traditional swimming due to the shorter distances involved in the sport.

- Water polo players need to focus on swimming 25 meters or less and change intensity
- Training should focus on anaerobic pressure, VO2 max, and ATP max speed and power
- Rest between sets is crucial for maintaining high intensity
- Floating is important for conserving energy and moving in different directions
- Water polo players need to know specific kicks for maneuvering in the water

The water polo is under category group sport, body contact sport and situation sport.

Then in the water polo we can see 4 different fundamental sports.

Swimming, floating, passing and shooting and then 1 and 1 like fighting.

For the swimming sport, they have 4 steps on the water, stretching arm.

Then catch the water, out, in sweep, down sweep, up sweep.

Then, in the swimming, like also in the water polo, the swimming, when we prepared the training, we had to think the volume, intensity, and the rest.

And for the swimmers, they change in base of which kind of races they have and also which part of the season.

In the water polo, we don't need to swim 400 meter scroll or 800 meter scroll, it's no sense.

The key of the swimming for the water polo is 25 meters.

But for example, in the preparation period, we can ask for the water polo players to swim, for example, 10 set for 200.

OK, is it possible because it's a big volume.

Okay, but no for example, 10 set for 400 meters call is no sense for the water polo players.

We can keep 200 meters for example, but we can change the set.

So remember, when we want to prepare the swimming session for the water polo players or the streamers we have to think about volume how many lengths how many kilometers intensity 50 75 100 in a few words the intensity is like all energy system for the streamers for the water polo players the 3 points are an aerobic threshold of 2 max and the max ATP, the maximum speed and the power for the water polo players in the swimming.

Okay guys, then the rest is in the middle, the rest of the break is in the middle.

This is really important for us because the goal in the end about volume, intensity and the rest is they have to keep the same speed.

If I pretend to see 180 heart rate they have to see what's happened with the rest.

Then floating 6 kicks 2 kicks they are also in the swimming crawler kick breaststroke kick In water polo sport we have 4 kicks specific, egg beaters, L kick, over kick or side kick and then the drusche.

Okay, there's kicks support what the polo players to float, move about in front, move about in back, glide in the lateral side, jump.

Remember, we have to start from static exercise to dynamic exercise, because in the end we have to think about the exercise they could repeat during the game.

Static is good for the coach to see if they make a mistake.

It's good for the players to focus for the little part of body.

Dynamic is a little bit hard because also they have to move the body like during the normal game.

Then always for the shooting and passing, remember the mobility shoulder mobility hip, they are essential to receive more power to make less injury and to have more control of ball.

OK, remember, it's important to teach 1 on 1 when we have the little children in the water, guys.

We don't need to think, oh, no, I'm a little bit scared.

No, for the first day, they jump in the water, they have to start to play 1 and 1.

We can use 1 000 games in the water but I have to feel the opposite player when he's close to the body.

First to improve the power from legs, from the arms, okay, and then to shake off to the opposite marking.

What's happened when the players, they catch my wrist.

What's happened when the opposite player grab my swimsuit.

And then all players, this is my point of view, but all players under 14, they have to try the center forward center defender.

What's happened when they are really close to the goal and what's happened when they have to try to catch the ball because the forward is close to the goal.

So this was the simple system for the water polo sport.

If you have any question guys, let me know.

The second step is start to make the motion outside and then inside, like out and in sweep.

And then we have the third step is down sweep.

In simple words, we have the motion where the hands paint the trajectory like as a shape down in down sorry out in down up okay and this is the technical word is the S shape while in the water polo we don't have there's 4 steps we have only 2 pull and push why we have this difference the stroke and the water because the water polo players they have to move in the short distance, 2 meters, 5 meters, sometimes in 25 meters, while the swimmers, they have a different stroke for different races, 50 meters, 100, 200, and more.

Just the 50 meters raised in the swimming can be more or less similar like the water polo stroke, but in the end is different, for example, when the arm is outside the water in the recovery phase.

So, as we saw, we have some difference between the crawling in the swimming and the crawling in the water polo.

So which is the other big difference between the swimming and the water polo swimming.

We know we have a 3 point volume, intensity and rest.

The volume, how many kilometers, how many legs we make.

In the swimming world, we have a different system for each race.

The key of the distance, remember, is 25 meters.

Then, of course, it depends in which part of the season we are.

For example, in the water polo, during the preparation period, we work around for 200 meters.

For example, 10 set for 200 meters crawl or 20 set for 200 meters crawl.

Why for the swimmers is completely different.

It depends on which races you want to prepare there.

But usually they can swim, for example, 400, 800.

That's distances for the water polo players is no good.

But remember, the main work for the water polo player when they make a swim is 25 meters.

Because during the game, how many times they swim, they make a counter attack?

During the game, We see 10, 12 times counter attack.

So in the end, they swim a few times 25 meters.

Most of the time they swim 5 meters, 10 meters, 15 meters.

So remember, the focus is work 25 meters and less.

Then, which is the main job for the water polo players when they have to swim?

The Fartlek is the system of the methodology where they have to change the intensity.

The water polo players, they don't keep the same frequency.

Sometimes they have to swim 50% of power.

Sometimes they have to swim 75% or 100, the maximum power.

When we want to give the swimming session for the water polo players, remember they have to change always the intensity.

To swim with the same intensity is no sense maybe in the preparation period, but When we are in the competitive period, when we are in the middle of the Premier League, they have to swim with different intensity.

The swimmers has to know all energy system, aerobic, anaerobic pressure, the maximum speed.

In the water polo, we have the 3 most important things to training.

And then the last point we have to train is ATP energy is the max speed and the power.

For the water polo players, we don't need to train aerobic system or just wear after the game if we want to recover something.

But remember for the water polo players the 3.2 training is anaerobic pressure, voo to max and then is ATP max speed and power.

Ok guys, And then how can we work between the volume and the intensity?

The rest is the key between the 2 points.

Because, for example, if I ask you to do water polo players okay guys today I want to see for example 20 set for 20 meters the maximum power so 100 100 percent of power of course if I give the rest 10 seconds, can be good or bad for the water polo players?

Maybe bad, because we know after 5 seconds, the energy is completely gone.

When we give this kind of jobs and the rest is really important, we have to keep the same speed for each set.

Example, as I told you before, 20 set for 25 meters crawl for the water polo players.

If I see they make, example, 10 seconds and the rest is 10 seconds, what's happen?

If I see after 5 sets the speed is start to make 11, 12, 13 seconds, is better because it's not the work I want.

In this case, if you see they are making over the time, I have to say stop, I give you more break, but I want to see always the high intensity.

So, it's the most important thing to see what's up between the speed and the rest.

Okay, so now We are talking about the swimming, but then what's happened now about the second point, floating.

Floating, guys, is a sport because first you have to spend energy.

Number 2, you have to see what's happened around you.

And number 3, the float motion support the water polo players to move in the own direction in front in back in the lateral side and the diagonal okay to float in the water the water polo players has to know the 6 water polo kicks 2 they are in the general, they are also in the swimming, and they are crawl kick and breaststroke kick.

Then we have to move in the specific water polo kicks.

Egg beaters, L kick, over kick or side kick and then drusen.

So crawl kick is the main kick for the water polo players because when they start to


Speaker 0: Water polo. The water polo is under category group sport, body contact sport and situation sport. 3 points. Then in the water polo we can see 4 different fundamental sports. Swimming, floating, passing and shooting and then 1 and 1 like fighting.

Swimming. The main stroke is a crawl. For the swimming sport, they have 4 steps on the water, stretching arm. Then catch the water, out, in sweep, down sweep, up sweep. Sweep, down sweep, up sweep.

The water polo crawl has only 2. Pull, push. Okay? Then, in the swimming, like also in the water polo, the swimming, when we prepared the training, we had to think the volume, intensity, and the rest. And for the swimmers, they change in base of which kind of races they have and also which part of the season.

In the water polo, we don't need to swim 400 meter scroll or 800 meter scroll, it's no sense. The key of the swimming for the water polo is 25 meters. This is the distance. But for example, in the preparation period, we can ask for the water polo players to swim, for example, 10 set for 200. OK, is it possible because it's a big volume.

They have to swim a lot of kilometers. Okay, but no for example, 10 set for 400 meters call is no sense for the water polo players. What can we do? We can keep 200 meters for example, but we can change the set. This is another point, it's different.

Okay? So remember, when we want to prepare the swimming session for the water polo players or the streamers we have to think about volume how many lengths how many kilometers intensity 50 75 100 in a few words the intensity is like all energy system for the streamers for the water polo players the 3 points are an aerobic threshold of 2 max and the max ATP, the maximum speed and the power for the water polo players in the swimming. Okay guys, then the rest is in the middle, the rest of the break is in the middle. This is really important for us because the goal in the end about volume, intensity and the rest is they have to keep the same speed. If I pretend to see 180 heart rate they have to see what's happened with the rest.

Okay guys? Then floating 6 kicks 2 kicks they are also in the swimming crawler kick breaststroke kick In water polo sport we have 4 kicks specific, egg beaters, L kick, over kick or side kick and then the drusche. Okay, there's kicks support what the polo players to float, move about in front, move about in back, glide in the lateral side, jump. It's okay. Then shooting and passing.

Remember, we have to start from static exercise to dynamic exercise, because in the end we have to think about the exercise they could repeat during the game. Static is good for the coach to see if they make a mistake. It's good for the players to focus for the little part of body. Dynamic is a little bit hard because also they have to move the body like during the normal game. OK?

Then always for the shooting and passing, remember the mobility shoulder mobility hip, they are essential to receive more power to make less injury and to have more control of ball. The last part is body contact, 1 on 1. OK, remember, it's important to teach 1 on 1 when we have the little children in the water, guys. We don't need to think, oh, no, I'm a little bit scared. I want to wait.

I don't know, under 15. No, for the first day, they jump in the water, they have to start to play 1 and 1. We can use 1 000 games in the water but I have to feel the opposite player when he's close to the body. Okay guys, why? First to improve the power from legs, from the arms, okay, and then to shake off to the opposite marking.

What's happened when the players, they catch my wrist. What's happened when the opposite player grab my swimsuit. Okay. And then all players, this is my point of view, but all players under 14, they have to try the center forward center defender. What's happened when they are really close to the goal and what's happened when they have to try to catch the ball because the forward is close to the goal.

Okay? So this was the simple system for the water polo sport. If you have any question guys, let me know. I'm here. The second step is start to make the motion outside and then inside, like out and in sweep.

And then we have the third step is down sweep. And the last step is up sweep. In simple words, we have the motion where the hands paint the trajectory like as a shape down in down sorry out in down up okay and this is the technical word is the S shape while in the water polo we don't have there's 4 steps we have only 2 pull and push why we have this difference the stroke and the water because the water polo players they have to move in the short distance, 2 meters, 5 meters, sometimes in 25 meters, while the swimmers, they have a different stroke for different races, 50 meters, 100, 200, and more. Just the 50 meters raised in the swimming can be more or less similar like the water polo stroke, but in the end is different, for example, when the arm is outside the water in the recovery phase. Is it clear?

So, as we saw, we have some difference between the crawling in the swimming and the crawling in the water polo. OK. So which is the other big difference between the swimming and the water polo swimming. We know we have a 3 point volume, intensity and rest. What's up?

The volume, how many kilometers, how many legs we make. In the swimming world, we have a different system for each race. And why the water polo? The key of the distance, remember, is 25 meters. Then, of course, it depends in which part of the season we are.

For example, in the water polo, during the preparation period, we work around for 200 meters. For example, 10 set for 200 meters crawl or 20 set for 200 meters crawl. Okay. Why for the swimmers is completely different. It depends on which races you want to prepare there.

But usually they can swim, for example, 400, 800. That's distances for the water polo players is no good. The maximum is 200. But remember, the main work for the water polo player when they make a swim is 25 meters. OK?

Because during the game, how many times they swim, they make a counter attack? During the game, We see 10, 12 times counter attack. So in the end, they swim a few times 25 meters. Most of the time they swim 5 meters, 10 meters, 15 meters. Okay.

So remember, the focus is work 25 meters and less. Okay. Then, which is the main job for the water polo players when they have to swim? The name is Fartlek. The Fartlek is the system of the methodology where they have to change the intensity.

This is the real water polo. The water polo players, they don't keep the same frequency. It's impossible. Sometimes they have to swim 50% of power. Sometimes they have to swim 75% or 100, the maximum power.

Okay, so is the most important things. When we want to give the swimming session for the water polo players, remember they have to change always the intensity. To swim with the same intensity is no sense maybe in the preparation period, but When we are in the competitive period, when we are in the middle of the Premier League, they have to swim with different intensity. Okay, guys, this is really important. So, intensity.

The swimmers has to know all energy system, aerobic, anaerobic pressure, the maximum speed. Okay. In the water polo, we have the 3 most important things to training. First, anaerobic pressure. Okay.

The second point is VOO2 max. And then the last point we have to train is ATP energy is the max speed and the power. Okay? For the water polo players, we don't need to train aerobic system or just wear after the game if we want to recover something. But remember for the water polo players the 3.2 training is anaerobic pressure, voo to max and then is ATP max speed and power.

Ok guys, And then how can we work between the volume and the intensity? The rest. The rest is the key between the 2 points. Because, for example, if I ask you to do water polo players okay guys today I want to see for example 20 set for 20 meters the maximum power so 100 100 percent of power of course if I give the rest 10 seconds, can be good or bad for the water polo players? Maybe bad, because we know after 5 seconds, the energy is completely gone.

Which is the goal for us like a trainer. When we give this kind of jobs and the rest is really important, we have to keep the same speed for each set. Example, as I told you before, 20 set for 25 meters crawl for the water polo players. Okay? If I see they make, example, 10 seconds and the rest is 10 seconds, what's happen?

If I see after 5 sets the speed is start to make 11, 12, 13 seconds, is better because it's not the work I want. What's up? In this case, if you see they are making over the time, I have to say stop, I give you more break, but I want to see always the high intensity. Do you know what I mean? So, it's the most important thing to see what's up between the speed and the rest.

Okay guys, it's perfect. Okay, so now We are talking about the swimming, but then what's happened now about the second point, floating. Floating, guys, is a sport because first you have to spend energy. Number 2, you have to see what's happened around you. And number 3, the float motion support the water polo players to move in the own direction in front in back in the lateral side and the diagonal okay to float in the water the water polo players has to know the 6 water polo kicks 2 they are in the general, they are also in the swimming, and they are crawl kick and breaststroke kick.

Then we have to move in the specific water polo kicks. Egg beaters, L kick, over kick or side kick and then drusen. So crawl kick is the main kick for the water polo players because when they start to

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