Water Polo Notebook Outlining and Planning

Table of Contents

Water Polo Notebook 1 Seasonal Practice Layout 2 Weekly Practice Layout 3 Daily Practice Layout 4 Drills 5 Player Fundamentals 6 Game Fundamentals 11 Dry Land, Strength Training & Nutrition 12 Mental Game 13 Pillars of Team Success 14 Seasonal Practice Layout

Pre-Season - Basic Fundamentals of the Game - Individual Skills - Endurance & Speed for Swimming - Strength and Body Positioning - Body Balance - Ball Handling Skills - Conditioning

Early Season - Offensive Formations - Defensive Formations

Mid-Season - Game Adjustments - Game Situations - Game Tactics - Preparing for Specific Opponents - Emphasis on Game Speed - Counter Attacking

Late Season - Fine tuning Team Offensive and Defensive Strategies - More Scrimmaging - Work on Game Situations - Man up and Man Down Situations

Post Season - Work on Individual Skills - Endurance Swimming should be minimal, speed work is optimal Weekly Practice Layout

Monday

- Swimming Endurance Conditioning

- Individual Ball Handling Drills

Tuesday

- Leg Strength Conditioning - Passing & Shooting

Wednesday

- Swimming Speed Conditioning

- Individual Defense

Thursday

- Leg Variation Conditioning - Individual Offense

Friday

- Team Defense

- Team Offense

- Full Court Scrimmaging

- Time Management • Shot Clock • Game Clock Daily Practice Layout - 45 minutes swim/leg work

- 20 minutes passing

- 20 minutes shooting

- 20 minutes individual drills - 20 minutes half court

- 20 minutes full court scrimmage

All Drills should be related to each other

If you are working on wet shots, the passes before should be wet

If you are working on drives, the passes before should be made while moving If you are working on dry power shots, the passes before should be dry passes Drills Player Fundamentals Physical Fundamentals

Swimming • Freestyle • Head up • Backstroke • Water Polo Backstroke • Breaststroke Physical Fundamentals

Legs • Stationary - Upright Breaststroke

- Basic Eggbeater

• Movement - Forward Eggbeater • Speed • Height - Backwards

- Sideways • Left • Right - Reverse • Left • Right • Supine • Prone - Reverse Supine Skull • V-Position, Feet first - Body Balance/Positioning - Hips up

- Hips Down

- Tri-pod Positioing

- Base Position

- Regaining Balance - Stability Physical Fundamentals

Ball Handling • Dribbling - Normal dripping without touching the ball, relying on stroke to maintain control

- Manual dribbling with physical control by backspinning the ball on each stroke.

• Wet Control - Pick the ball up and put it down in a variety of ways

- Keep the ball continually moving, but keep it controlled the entire time • Press down on ball and lift up • Press down and pick up on the bounce • Pick up the ball and sweep into other hand • pick up the ball and spin 360 degrees • Dry Control - Squeezing the ball up

- Self passing, wrist flick

- Ladder Passing - Transfers • Up-Slides • Spins • Wheels • Protecting the Ball • Around the World • Foot to Hand Kicks • Dry Ball Dribbling - Freestyle

- Backstroke - Breaststroke kick

- Eggbeater kick on back Physical Fundamentals

Passing • Partner - Strong Arm • Wrist Flick • Close Range • Exaggerate Follow Through - Body Balance

- Ab Crunch • Posts - Power RB - Lob

- Off the water

- Set • Outside Post • Distance - Both Arms • Tic-Tacs - Weak Arm • Wrist Flick • Close Range • Posts Physical Fundamentals

Shooting

- Dry • Pump Fake • Rear-Back • Power • Lob • Greenie • Skip Shot • Curve Shot - Wet • T-Shot • Screw Shot • Push Shot • Pop Shot - Two Meter • Sweep • Backhand • Layout • Lying on the Side Shot • Redirection - Driving • Hessie Fakes • Angles • Turn out - Reading the Goalie - Perfect Catch Game Fundamentals - Basic Water Polo Rules

- General Strategies

- Counter Attack

- Individual Defense - Driving

- Minor Fouls

- Direct Shot

- Lob Shot

- Individual Offense - Team Offense

- Shooting Off The Pass

- Penalty Shot

- Picks

- Positions - Press

- Shots From Two Meters

- Wet Passes

- Wet Shots

- Man Up - Man Down

- Time Management

- Awareness Dry Land, Strength Training & Nutrition Mental Game - Chemistry

- Trust

- Responsibility

- Positivity - Confidence

- Self-Discipline

- Gratitude

- Willing to take Action/Risks

- Desire to Grow and Learn - Goal Oriented

- Visualization Pillars of Team Success Culture

Teamwork

Leadership

Accountability Communication

Respect