H2O Ball
H2O BALL
A USA Water Polo Sport Development Program
This program consists of 10 X 40-minute lessons designed to introduce children to the
basic skills of water polo, through H2O Ball, with an emphasis on fun and participation.
Equipment
8+ mini/junior water polo balls
1 set of water polo caps
4 cones or chairs or see link below for mini goals:
http://www.antiwave.com/goals.htm
LESSON 1 - ‘Familiarization and Passing’
A USA Water Polo Sport Development Program
H2O Ball
Program Introduction - 5 minutes
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One may catch the ball with two hands but use one hand to pass or shoot.
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One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
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The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
Warm up (outside of pool) - 5 minutes
Pass in groups of three in a triangle. Children should be about two meters apart. Focus
on children having elbow higher than shoulder when passing. Remember, can catch with
two hands, but must pass with one hand.
Introductory Activity - 10 minutes
Pre-program assessment and warm up normal swimming:
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25m freestyle
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25m backstroke
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25m breaststroke
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25m sidestroke
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Treading water, 2 minutes
Warm up (inside of pool) – 5 minutes
(Children still in groups of three)
Organize children into relay groups with two children on one side of pool and third child
on other side of pool. In relay fashion swim freestyle (repeating four times) alternating
between freestyle and head-up freestyle.
Skill Development - 10 minutes
Movement Skills
1. Head up freestyle
2. Up right backstroke
Ball Handling Skills
1. Swimming with the ball (dribbling)
2. Picking up the ball
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Two hands (two hands allowed in H2O ball)
One hand from underneath
A USA Water Polo Sport Development Program
H2O Ball
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One hand press, roll and lift
On hand grip and lift
Passing (inside pool) – 5 minutes
Pass in groups of three in a triangle. Children should be about two meters apart. Focus
on children having elbow higher than shoulder when passing. (Remember, can catch
with two hands, but must pass with one hand).
LESSON 2 - ‘Passing with fake’
Outline of Rules (basic) - 5 minutes
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One may catch the ball with two hands but use one hand to pass or shoot.
•
One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
•
The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
Warm up (out of pool) – 5 minutes
Pass with fake in groups of three in a triangle. Children should be about two meters
apart. Focus on children having elbow higher than shoulder when passing. Remember,
can catch with two hands, but must pass with one hand.
Warm up (in pool) – 10 minutes
(Children still in groups of three)
Organize children into relay groups with two children on one side of pool and third child
on other side of pool. In relay fashion swim half lap freestyle and half lap backstroke
(repeating four times). Add a ball. Child swims with ball to partner (repeating four times)
Passing (in pool) – 5 minutes
Passing with fake in groups of three in a triangle. Children should be about two meters
apart. Focus on children having elbow higher than shoulder when passing. Remember,
can catch with two hands, pass with one hand.
Skill Development - 10 minutes
A USA Water Polo Sport Development Program
H2O Ball
Movement Skills
3. 45, 90 & 180 degree turning
4. Up right breaststroke (as a preliminary to eggbeater kick development)
Ball Handling Skills
3. Throwing a wet pass
4. Receiving a wet pass
Concluding Activity - 5 minutes
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Wet pass with partner race (5 passes each)
LESSON 3 - ‘Basic Shooting & Egg Beater’
Outline of Rules (basic)
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One may catch the ball with two hands but use one hand to pass or shoot.
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One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
•
The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
Warm up – 5 minutes
(Children in groups of three)
Organize children into relay groups with two children on one side of pool and third child
on other side of pool. Add a ball. Child swims to halfway, pick ball up and fake, place ball
back on water and swim to partner.
Passing – 5 minutes
Pass with fake in groups of three in a triangle. Children should be about two meters
apart. Focus on children having elbow higher than shoulder when passing. Remember,
catch with two hands, pass with one hand.
Skill Development - 10 minutes
Movement Skills
5. Eggbeater kick - Eggbeater kick with a pick up and wet pass
6. Jumping (without using the bottom) - Rise and pass (without using the bottom)
A USA Water Polo Sport Development Program
H2O Ball
Shooting – 10 minutes
Ensure that elbow remains higher than shoulder throughout shooting motion. Children in
single line at halfway. Swim with ball to 4/5m from goal, pick ball up underneath, and
then shoot to corner of goal. (repeat 4 times).Children in single line at halfway. Swim
with ball to 4/5m from goal, pick ball up underneath, fake, and then shoot to corner of
goal. (repeat 4 times)
Concluding Activity - 10 minutes
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Eggbeater race across pool
Push-of-war partner contest
LESSON 4 - ‘Fake to Shot’
Outline of Rules (basic)
•
One may catch the ball with two hands but use one hand to pass or shoot.
•
One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
•
The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
Warm up – 10 minutes
(Children in groups of three)
Organize children into relay groups with two children on one side of pool and third child
on other side of pool. Add a ball. Child swims to halfway, pick ball up and fake, place ball
back on water and swim to partner. Using above drill, child swims in zigzags across the
pool faking every time child changes direction.
Treading Water (with eggbeater kick):
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1 1/2 minutes hands out of water
5 jumps to each side alternating
A USA Water Polo Sport Development Program
H2O Ball
Passing – 10 minutes
Pass in groups of three in a triangle. Children should be about two meters apart. Focus
on children having elbow higher than shoulder when passing. (Remember, catch with
two hands, pass with one hand). See skills below.
Skill Development
Ball Handling Skills
5. Dry passing
6. Catching (drills) right and left hand
Defensive Skills
• Challenging the passer (H2O ball style)
Shooting – 10 minutes
Ensure that elbow remains higher than shoulder throughout shooting motion. Children in
single line on right side at halfway. Swim with ball to 4/5m from goal, pick ball up
underneath, fake, and then shoot at far corner of goal. (repeat 4 times). Children in
single line on left side at halfway. Swim with ball to 4/5mfrom goal, pick ball up
underneath, fake, and then shoot at far corner of goal. (repeat 4 times)
Game – 10 minutes
Game begins with 1 goalie and 5 field players. Both teams line up against wall. Referee
begins game by blowing whistle and dropping ball in middle of pool. Teams swim to ball,
trying to score a goal in opposition’s goal. Let game flow ensuring that the basic rules
are applied. Rotate after 5 minutes allowing all four teams to play each other, depending
on the number of players.
or
Concluding Activity (10 minutes)
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3 on 1 pig in the middle (pickle)
LESSON 5 - ‘Swimming and Passing’
Outline of Rules (MODIFIED)
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ONE MUST USE 1 HAND TO PASS AND CATCH ONLY.
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One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
A USA Water Polo Sport Development Program
H2O Ball
•
The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
Warm up (inside of pool) – 10 minutes
Organize children in pairs with half at 1 end of pool and the other half at opposite end of
pool. Pairs to be 2-3m apart. 1 ball between pair. Child on right (of pair) begins with ball.
Pair swim flicking ball (with right hand) in front of each other whilst swimming to other
end of pool. Group functions in relay fashion repeating 4 times.
Passing - 10 minutes
Ball Handling Skills
5 & 6. Dry passing & catching in pairs (more drills) right and left hand
Movement Skills
7. Stopping and starting
Shooting – 10 minutes
Ensure that elbow remains higher than shoulder throughout shooting motion. Half of
children in single line on right side at halfway (attacker). Other half on left side at goal
line (defender). Attacker swims with ball towards goal, pick ball up underneath, fake, and
then shoot at far corner of goal. Defender swims towards attacker trying to block shot.
(repeat 4 times). Half of children in single line on left side at halfway. (attacker) Other
half on right side at goal line. (defender) Attacker swims with ball towards goal, pick ball
up underneath, fake, and then shoot at far corner of goal. Defender swims towards
attacker trying to block shot. (repeat 4 times)
Game (1 hand only) – 10 minutes
Game begins with 1 goalie and 5 field players. Both teams line up against wall. Referee
begins game by blowing whistle and dropping ball in middle of pool. Teams swim to ball,
trying to score a goal in opposition’s goal. Let game flow ensuring that the basic rules
are applied. Rotate after 5 minutes allowing all four teams to play each other.
Or
Concluding Activity - 10 minutes
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Passing race in pairs - 10 dry passes each (preferred, non-preferred hands)
LESSON 6 - ‘Cross-pass shooting’
Outline of Rules (MODIFIED)
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ONE MUST USE 1 HAND TO PASS AND CATCH ONLY.
•
One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
A USA Water Polo Sport Development Program
H2O Ball
•
The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
Warm up (inside of pool) – 10 minutes
Organize children in pairs with half at 1 end of pool and the other half at opposite end of
pool. Pairs to be 2-3m apart. 1 ball between pair. Child on right (of pair) begins with ball.
Pair swim flicking ball (with left hand) in front of each other whilst swimming to other end
of pool. Group functions in relay fashion repeating 4 times.
Treading Water: 10 consecutive jumps for height
Ball skills: 20 dry passes and catches each hand
Passing - 12 minutes
Skill Development
Ball Handling Skills
7. One action catch and throw
8. Push pass
9. Sideways flick pass
10. Sideways scoop pass
11. Catching with ball coming from the wrong side
12. Catching with the ball going to your non-preferred side
13. Rollover pass
Shooting – 8 minutes
(In pairs at halfway lined on either post of goal)
Ball starts with child on right. Swim toward goal with ball, pick up underneath with 1 hand
only, cross-pass to partner who shoots at goal. Repeat drill with ball beginning on left.
Repeat both drills with fakes. Swim toward goal with ball, pick up underneath with 1
hand only, fake at goalie, cross-pass to partner whom shoots at goal.
Concluding Activity - 10 minutes
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Rollover relay (in pairs, starting from the same place)
Wet passes (passing in front)
Dry passing (passing on the hand)
or
Game (1 hand only) – 10 minutes
Game begins with 1 goalie and 5 field players. Both teams line up against wall. Referee
begins game by blowing whistle and dropping ball in middle of pool. Teams swim to ball,
trying to score a goal in opposition’s goal. Let game flow ensuring that the basic rules
A USA Water Polo Sport Development Program
H2O Ball
are applied. Rotate after 5 minutes allowing all four teams to play each other depending
on the number of players.
LESSON 7 - ‘Counter Attack’
Outline of Rules (MODIFIED)
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ONE MUST USE 1 HAND TO PASS AND CATCH ONLY.
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One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
•
The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
Warm up – 10 minutes
Organize children in pairs with half at one end of pool and the other half at opposite end
of pool. One person in front, one behind facing each other 2m apart. One ball between
pair. Child in front (of pair) begins by swimming backstroke. Child behind swims forwards
with ball flicking to partner in front. Partner in front catches ball and then places in front
of partner to swim on to. (Use right hand only). Group functions in relay fashion
repeating 4 times.
Treading Water: 15 jumps for height and sideways (5 alternating each direction)
Ball skills:
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20 dry, one action, pass and catch. Each hand.
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5 push passes
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5 side flick passes
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5 side scoop passes
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5 roll over passes
Skill Development - 10 minutes
Defensive Skills
2. Man to man defense (passing lanes)
Attacking Skills
A USA Water Polo Sport Development Program
H2O Ball
1. Moving to space
2. Shooting skills
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sit up no pressure
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push shot
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cross pass shot
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rollover shot
Shooting – 10 minutes
Organize children into 2 lines on either post of goal at halfway. Ball begins with child on
right (attacker). Swim toward goal with ball, picks up underneath with 1 hand only,
cross-pass to partner (defender) whom shoots at goal. Child on right that passed ball
now becomes attacker. Child who was shooter is defender. Once passed the ball to
partner, player swims head-up freestyle towards goal at far end of pool. Receives pass
from goalie. Attacker swims to score goal. Player who shot ball originally now is
defender, chasing attacker to the far end of the pool.
Game (1 hand only) – 10 minutes
Game begins with 1 goalie and 5 field players. Both teams line up against wall. Referee
begins game by blowing whistle and dropping ball in middle of pool. Teams swim to ball,
trying to score a goal in opposition’s goal. Let game flow ensuring that the basic rules
are applied. Rotate after 5 minutes allowing all four teams to play each other depending
on the number of players.
LESSON 8 - ‘Triangle Shooting’
Outline of Rules (MODIFIED)
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ONE MUST USE 1 HAND TO PASS AND CATCH ONLY.
•
One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
•
The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
A USA Water Polo Sport Development Program
H2O Ball
Warm up – 10 minutes
Organize children in pairs with half at one end of pool and the other half at opposite end
of pool. One person in front, one behind facing each other 2m apart. One ball between
pair. Child in front (of pair) begins by swimming backstroke. Child behind swims forwards
with ball flicking to partner in front. Partner in front catches ball and then places in front
of partner to swim on to. (Use left hand only). Group functions in relay fashion repeating
4 times.
Ball skills:
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hand.
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20 dry, one action, pass and catch. Each
5 push passes
5 side flick passes
5 side scoop passes
5 roll over passes
Skill Development (10 minutes)
Attacking Skills
3. Driving
4. Shooting - from a drive (from a pass from the center forward)
e) rear-back full wind up shot
f) rollover shot from a wet pass while driving
Shooting – 10 minutes
Organize children into triangle, 2 children on either post of the goal 2 meters from goal
and 1 child in middle of goal 10 meters from goal. Remaining children line up in single
line behind middle child. Swim with ball to 5 meters, pick up ball underneath and pass to
person on post, which passes to other post player, who passes back to shooter to shoot.
Post players become defense once they have passed ball by raising arm in blocking
position. All players rotate to shooters left. Repeat drill passing in opposite direction.
Game (1 hand only) – 10 minutes
Game begins with 1 goalie and 5 field players. Both teams line up against wall. Referee
begins game by blowing whistle and dropping ball in middle of pool. Teams swim to ball,
trying to score a goal in opposition’s goal. Let game flow ensuring that the basic rules
are applied. Rotate after 5 minutes allowing all four teams to play each other depending
on the number of players.
A USA Water Polo Sport Development Program
H2O Ball
LESSON 9– ‘Triangle shooting with defender’
Outline of Rules (MODIFIED)
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ONE MUST USE 1 HAND TO PASS AND CATCH ONLY.
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One can move up and down the pool by walking, running, or swimming. If in
possession of the ball the only way of progressing the ball is by swimming with it doing
freestyle.
•
The ball must stay above the water at all times.
•
To defend a player with the ball, one may not contact the attacker. The defensive
player may only knock the ball out of the attacking player’s hand. (Similar to basketball)
Warm up – 5 minutes
Swimming:
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Head up freestyle 50 m with ball (dribbling)
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Partner drag 100m alternating swimmer every 25 meters
Passing (inside of pool) - 10 minutes
Piggy in the middle passing. Ensure that children do not fend when shielding the ball
from defender. Focus on children having elbow higher than shoulder when passing.
Remember, must pass and catch with 1 hand only.
Ball skills:
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Races: 20 dry, one action, pass and catch. Each hand.
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Passing, 5 of each: push; side flick; scoop; rollover
Skill Development - 15 minutes
Goal Keeping – Rotate goalies in with below shooting drill.
1. Defending straight shots
2. Defending angle shots
3. Passing safely
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H2O Ball
Shooting
Organize children into triangle shooting drill (see previous lesson plan). Shooter swims
with ball to 5 meters, pick up ball underneath, and pass to post player on left, who
passes to post player on right who passes to shooter who fakes and shoots. Post player
on right stands in blocking position. Post player on left, once passed the ball, swims
towards shooter attempting to block shot. All players rotate to shooters right. Repeat drill
in opposite direction.
Game (1 hand only) - 10 minutes
Game begins with 1 goalie and 5 field players. Both teams line up against wall. Referee
begins game by blowing whistle and dropping ball in middle of pool. Teams swim to ball,
trying to score a goal in opposition’s goal. Let game flow ensuring that the basic rules
are applied. Rotate after 5 minutes allowing all four teams to play each other.
LESSON 10 - ‘Game formations’
Warm up -10 minutes
Swimming: 100 meters medley
100 meters alternating partner drag
Treading Water:
A USA Water Polo Sport Development Program
H2O Ball
•
Horizontal treading water
starts/stops and jumps on the whistle
Ball skills:
Passing in threes races, counter-clockwise; clockwise
Skill Development -10 minutes
General Game Skills
1. Creating space
2. Moving to keep the passing lanes clear
3. Team communication
Game (1 hand only) – 15 minutes
Game begins with one goalie and six field players. (Substitute to be changed after a goal
is scored) Both teams line up against wall. Referee begins game by blowing whistle and
dropping ball in middle of pool. Teams swim to ball, trying to score a goal in opposition’s
goal. Let game flow ensuring that the basic rules are applied. Rotate after 5 minutes
allowing all four teams to play each other.
Outline of Tactics: The following is two systems that can be applied to the game of
H2O Ball.
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H2O Ball
2-2-2
2 Attackers
2 Midfielders
2 Defenders
3 – 3 System
1 Center Forward
4 Midfielders
1 Defender
H2O BALL CERTIFICATE
SWIMMING
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Head up freestyle (water polo freestyle), 20 meters
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Upright backstroke (water polo backstroke), 20 meters
A USA Water Polo Sport Development Program
H2O Ball
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Switching from head up freestyle to upright backstroke to head up freestyle,
TREADING WATER
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Deemed to be completed correctly if good technique has been utilized and the
head stays above water level at all times.
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Egg beater kick
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Utilizing both arms and legs while maintaining the body in a vertical position, 5
minutes
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Legs only, arms extended over the head (vertical with straight elbows) with the
body in a vertical position, 20 seconds
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Utilizing both arms and legs while maintaining the body in a horizontal position,
20 seconds
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Arms only sculling - legs to be motionless, 30 seconds
MOVEMENT SKILLS
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Jump and recover - armpits must be clear of the water with the arms raised to an
extended & vertical position over the head (clap optional). The head is to remain out of
the water at all times, 5 consecutive within 15 sec's
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Deep water swimming start and stop, to be performed explosively and promptly
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Travel two meters forwards, backwards and to both sides while facing the same
direction and holding ball in the air at all times
BALL SKILLS
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Dribbling: Swim 20 meters with the ball in straight line (maintaining control)
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Pick up the ball into a strong side-on throwing position, with one hand only,
o from underneath (5 each hand)
o press and roll (5 each hand)
o grip and lift (optional)
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Flip the ball quickly from one hand to the other, hands to stay shoulder width
o apart
o 10 wet
o 10 dry
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Throw the ball accurately to a partner (one hand only)
o preferred hand 10 meters
o non-preferred hand 5 meters
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Catch the ball successfully 4 times from 5 attempts (Note: quality of passes to be
considered)
o preferred hand from 5 meters
o non-preferred hand 3 meters
GAME SKILLS
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Demonstrate a hard shot at goal with good technique from four meters
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Demonstrate an understanding of H2O ball by participating in a game
A USA Water Polo Sport Development Program