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Water polo · Basic · b1

Throw and catch on land

At home 10 min 1 to 2 players One room, yard or lane

Ready when: nothing, this is the first card.

Start a session

What you are learning

The one-handed throw and catch that water polo is built on, practised on dry land first: elbow high, shoulders turned, stepping with the opposite foot, and a catching hand with wide fingers that gives as the ball arrives.

Set up

A soft ball or a small football; a wall.

Weather: dry ground

The base setup for water polo

Show it first for the one teaching

  1. Stand 2 m from the child. Throw and catch with two hands.
  2. Throw with one hand: elbow high, shoulders turned, step with the opposite foot.
  3. Catch with one hand, fingers wide, letting the arm give back as the ball arrives.

Your part while they practise

Count; stand beside.

Step by step

  1. Throw across to a partner 2 m away: catch and throw with two hands.
  2. Throw with one, catch with two.
  3. Then one hand only, each hand in turn, stepping with the opposite foot and letting the catching arm give.
  4. Then against a wall: throw, catch, clap, catch.

How much: 20 throws each way 10 min a session 3 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Piggy in the middle

Two players pass one-handed while one in the middle tries to intercept.

Who plays: 3 players; swap the middle player often.

How to play, turn by turn
Turns
  1. Two players stand 3 m apart with one in the middle
  2. Pass with one hand; the middle player tries to catch or touch the ball
  3. If they do, they swap with the thrower
  4. 5 minutes
Fair play
A grown-up in the middle must keep one hand behind the back.
Points
1 point for each pass caught one-handed; the middle player scores 2 points for each interception.
Fouls
The ball goes to the middle player
  • A two-handed throw
  • A pass above head height that cannot be reached
  • Pushing or grabbing the middle player
Winning
The most points after 5 minutes.
Stars
  1. 5 points for 1 star
  2. 10 points for 2 stars
  3. 15 points for 3 stars

Easier or harder

Easier

A bigger ball.

Harder

Catch and throw with one hand only.

What you will see, and what to say

  • the pass is stiff Elbow high, turn your shouldersTurn and throw.
  • the ball is dropped Fingers wide, catch it softGive with it.

Self-check

8of 10

8 of 10 one-handed passes caught at 2 m.

Stop and get a coach when

Pain in the shoulder.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains passing, catching.

awiseathlete.com/sports/water-polo/water-polo-b1