NSW Water Polo Coaching Handbook

Definitions and Game Systems

Welcome to the Water Polo NSW Coaching Handbook.

Water Polo NSW is proud to introduce the NSW Coaching Handbook, a key part of the WPNSW Strategic Re-Set (2025–2032). This initiative focuses on building long-term systems that support coach education, athlete development, and community growth.

The Coaching Handbook is designed to make sure all coaches and athletes across NSW receive consistent messages and follow a clear, connected learning pathway — from grassroots to high performance.

It provides a common coaching language and philosophy for everyone in the sport, helping coaches use the same definitions, standards, and methods to teach the game effectively.

This resource is not a single rulebook, but a foundation for continuous learning and collaboration, giving coaches practical tools and ideas to improve the quality of coaching and athlete experiences across the state.

Definitions

In this section, we outline key definitions related to the game of water polo.

This includes:

  1. Field of Play
  1. General player positions within a team
  1. Common Water Polo Terminology
  1. Game systems and structures

These definitions establish a shared understanding for coaches and athletes across all age groups and development benchmarks, ensuring consistency in how the game is taught and understood throughout the pathway.

Field of Play

In official competition, the water polo field of play is a pool at least 2.00 m deep, measuring 25 m × 20 m for men and women, with goals 3.00 m wide and 0.90 m high.

  • Goal line (0m): where the goal cages sit, 3 metres wide and 90 cm high.
  • 2-metre area (red): attacking players without the ball cannot enter this area.
  • 5-metre line (red): important for penalty shots.
  • 6-meter line – (yellow): Indicates where an offensive player may take an unimpeded direct shot on the goal after receiving an ordinary foul.
  • Halfway line (mid-pool): used for the swim-off at the start of play and after each goal.


General Player Positions Within a Team

Each player’s role and responsibility in water polo is defined by their position within the team structure. These positions form the basis of both offensive and defensive systems, helping players understand their function and contribution to overall team performance.

General Player Positions Within a Team

Goalkeeper (GK):

The last line of defence, responsible for protecting the goal through quick reactions, strong legwork, and explosive power to block and control shots from all angles. The goalkeeper must show excellent leg strength, balance, and mobility to maintain position, cover shooting angles, and anticipate attacking movements. They also play a key role in communication in the defence and initiating counterattacks with accurate passing and composed decision-making.

Centre Forward (CF):

Holds the attacking position along the 2m line, directly opposing the Centre Back and acting as the focal point of the offensive structure.

Establishes and maintains strong body position under pressure, receiving the ball to create scoring opportunities through shots, turns, passes, or earning exclusions.

A physically dominant and tactically aware player, skilled at drawing fouls, exclusions, and penalties, while creating space for teammates through positioning and movement.

Centre Back (CB):

The primary defensive player positioned in front of the goal, directly opposing the Centre Forward to protect the critical scoring area and restrict the CF opportunities such as ball receptions, passes, and shots.

Requires the ability to maintain a strong horizontal body position, control space, and apply pressure while minimising exclusions and penalties.

A physically dominant, agile, and disciplined defender with strong leg strength, skilled in reading the play, anticipating opposition movements, and supporting teammates through communication and positioning.

Driver:

Positioned around the perimeter, typically 5–6 metres from the goal line and 1–2 metres from the goal posts, the driver position is a highly mobile and dynamic player who creates movement, space, and attacking opportunities through speed, agility, and constant positioning.

In attack: explosive and versatile, capable of winning one-on-one situations, using quick changes of direction to penetrate defences, generate shots, and support team transitions.


In defence: responsible for executing a wide range of actions — pressing, blocking, stealing, and zone movement — while maintaining awareness, communication, and adaptability during transitions.

Wings:

Positioned wide on the 2m line, approximately 3–4 metres from the goal post, wings provide width and passing angles in attack, creating space for the Centre Forward and shooting opportunities from the driver positions. Requiring good tactical awareness and adaptability to support both offensive and defensive structures


In attack: the wing supports ball movement, maintains spacing, and times drives or passes to stretch the defence and open the centre channel.


In defence: responsible for tracking wide attackers, assisting in press or zone systems, and transitioning quickly between defence and attack.

Specialist Position: Utility

The Utility player is a versatile athlete capable of performing effectively in multiple positions. Their role varies depending on the team’s tactical needs and game situation. A strong Utility player possesses a comprehensive understanding of all positions and can adapt seamlessly to fulfill both offensive and defensive responsibilities as required.

Common Water Polo Terminology

This section defines key and commonly used water polo terms that appear throughout training and competition. Establishing a shared and consistent terminology ensures clear communication between coaches and athletes, supporting effective learning and alignment across all levels of the game.

Terminology

Eggbeater

Alternate breaststroke kick with each leg in, moving water with the inside of your legs. Used to provide a base to all other vertical movements. Creates stability.


Horizontal body position

Maintaining a horizontal position by keeping hips and legs near the surface, body parallel to the surface, with gentle kicking on eggbeater, head up for awareness, enables efficient movement, accurate passing, and readiness to shoot or defend, requiring core strength, leg endurance, and body control, often trained to improve performance.

Vertical body position

The vertical position is used when players are not swimming, allowing them to catch, shoot, block, or wait for a pass, achieved by treading water with legs eggbeater, keeping upper body out of water, head above water, and arms wide sculling, requiring leg strength, balance, and coordination, often using eggbeater kicking technique for stability and control.

Head up freestyle

Water polo specific stroke. Shorter and wider stroke with high elbows, head up to look around the pool, strong kick with core engaged.


Dribbling (head up freestyle with ball)

The act of progressing the ball through the water using head-up freestyle while maintaining control and awareness of the play. Commonly performed during transitions from defence to attack to advance the ball quickly and initiate counterattacks.

Spider

A horizontal body position to show you are being held/impeded. Often characterised by eggbeater legs with a combination of arm strokes, not used to propel yourself forward.

WP backstroke

Backstroke with breaststroke kick in a half sitting position with shorter strokes.

Creeping

Side body position with legs facing forward used to transition across space to new vertical or horizontal body position. Used to cover the most amount of space as efficiently as possible.

Reverse guard

Side body position with legs facing backwards used to transition across space to new vertical or horizontal body position.

Baulking

Attacking body position with body in hand, using arm/body movement to engage or provoke defensive reaction and create opportunity for pass, shot or to check defensive movement.

Driving

Movement towards goal with intention to create advantage or earn attacking opportunity such as goal, exclusion or penalty.

Shooting

The action of throwing the ball towards the goal with the intention of scoring.

Releasing

The skill of creating space and positioning the body to receive the ball under defensive pressure. It involves timing, body control, and awareness of both the defender and the ball carrier.

Earning a Foul

Using body position and control to draw contact from a defender and force a foul, creating an opportunity for a free throw or advantage play.

Making a Foul

A defensive action that involves applying controlled physical pressure or contact to stop an opponent’s movement or disrupt play, resulting in a free throw being awarded.

Steal

The defensive action of positioning to intercept a pass or take possession of the ball from an attacking player through anticipation, timing, and controlled contact.

Blocking

A defensive movement performed from a vertical eggbeater position, using one or both arms to intercept or deflect the ball, reduce shooting angles, and protect the goal area.

Splitting

The defensive action of covering or controlling the space between two attacking player.


In set defence: Maintaining position to defend the passing lane or space between two perimeter attackers.


In transition: Covering and balancing the area between two advancing offensive players to delay or disrupt the attack.

Cross Hit

A defensive movement where a player shifts laterally across the defensive line to a new position in order to apply pressure, commit a foul, block, or attempt a steal.

Crashing

A rapid defensive reaction by perimeter players when the ball is passed into the Centre Forward position. Defenders immediately move back from the perimeter to attempt to intercept or steal the ball before a shot or exclusion occurs.

Game Systems and Structure

The numbering system (1–6) is used to define player positions in both offensive and defensive structures, providing a common framework for communication, organisation, and tactical execution.

Set Attack (SA)

SA: Position Numbers

Often called a “Mushroom” set up

  • Positions 1 and 3 (Wings): Usually positioned on the 2-metre line, with the ability to utilise space outside the red 2-metre area when required.
  • Position 2 (Centre Forward – CF): Located on the 2-metre line.
  • Positions 4 and 6 (Drivers): Positioned between 5 and 6 metres.
  • Position 5 (Point): Positioned on the 7-metre line, not in line with players in positions 4 and 6.


SA: "Mushroom" set up - including Defenders

SA: Two CF set up

Two Centre Forwards enter the two-metre line, positioned approximately a goal post’s width apart to establish offensive positions.


The wing players maintain their 2-metre positions, while the drivers hold their positions around the 6-metre line.


Drivers and wing players attempt to find an opportunity to pass the ball to either of the CF to score a goal or gain an exclusion.

SA: Post Up from position 1

Position 1 drives into post area along 2m line engaging defender to create offensive position in-front of goals.

SA: Post up from position 3

Position 3 drives into post area along 2m line engaging defender to create offensive position in-front of goals.

SA: Rebalancing

Rebalancing in attack refers to returning to position following a drive or movement from any points in the pool. Players should shift back to a “Mushroom” set up.

SA: Drive and rebalancing on 1-6 side

  • Position 6 drives towards goal to create offensive advantage.
  • Once drive is complete, position 6 ‘Clears’ and ‘Rebalances’ to position 1 while position 1 rebalances to position 6.

SA: Drive and rebalance from 3-4 Side

  • Position 4 drives towards goal to create offensive advantage.
  • Once drive is complete, position 4 ‘Clears’ and rebalances to position 3 while position 3 rebalances to position 4

Set Defence (SD) - defensive systems

SD: Press

A 1-on-1 defensive system where each defender marks their direct opponent to prevent quick ball movement around the perimeter (the “mushroom”). The goal is to deny passing lanes, apply constant pressure, and disrupt offensive rhythm to force turnovers and rushed decisions.

Effective pressing relies on covering the line of passing—the imaginary line connecting the ball carrier and the potential receiver—while maintaining strong horizontal body position between the opponent and the goal.

Centre Back Adjustments: The centre back alternates between fronting and half-fronting based on ball position and overall defensive alignment to control access to the 2m area.


SD: Zone from positions 4 –5 -6 (Three Back Zone)


  • Defenders are zoning from positions 4, 5, and 6 aiming to cover the space between their opponent and the Centre Forward to prevent passes into the 2-metre area.
  • As their opponent player receives the ball they are covering (blocking) the short corner lane of the goal with their arm
  • Position 5 blocks the goal keepers left side of the goal
  • As their opponent player releases the ball, the player retreats slightly towards the CF to cover the space in front of CF

SD: 3-4 Zone


  • Defenders are zoning from positions 3 and 4 aiming to cover the space between their opponent and the Centre Forward to prevent passes into the 2-metre area.
  • As their opponent player receives the ball they are covering (blocking) the short corner lane of the goal with their arm.
  • As their opponent player releases the ball, the player retreats slightly towards the CF to cover the space in front of CF

SD: M Zone

  • Defensive player drops back from position 5 in front of the CF with an arm up blocking.
  • Players 4 and 6 strategically “split” between positions 4,5 and 6.
  • Strategy is used to generate counterattack and is often used in the last 10 seconds of the defensive stint.

Extra Man Attack (XMA) -Systems

XMA: 4 – 2 Set Up

  • Players form a setup where four players start on “bottom line”, and two on the “top line”

XMA: 3-3 Set Up

  • Players remain in 3-3 set up and complete the extra player attack in this formation.

XMA: Post 2 Pop

XMA: Post 3 Pop

XMA: Post 2 Slide

XMA: Post 3 Slide

Extra Man Defence (XMD) Systems

XMD: 4-2 Defence positions

XMD: 4-2 Defence Positions Olympic Rings Zones


  • Olympic Rings Zones refer to the space the defender is expected to cover during when defending a 4-2 XMA set up.
  • Each defender will work to cover the space, player and shooting line in their zones.

XMD: 3-3 Defence positions


XMD: 3-3 Olympic Rings Zones

XMD: B Defender on same side as the ball

  • The B defender positions on the same side as the ball, committing to that side of the attacking triangle.
  • This strategy is typically used when defenders are jumping, rushing or swimming towards attacking player.
  • The goal is to force pressure toward ball side of XMA and reduce attacking options on the side of the ball.

XMD: B Defender on opposite side of the ball

  • The B defender positions on the opposite side of the ball, maintaining space coverage within the defensive zones rather than rushing or committing to a single player.
  • In this setup, the B defender’s main role is to protect the cross-cage area and control passing lanes, ensuring strong defensive balance.

U13 Athlete Profile - Physical Status and Attributes

Growth and Development:

At this stage, athletes are experiencing early stages of growth spurts, with varying rates of physical development. Coordination may still be developing, and flexibility should be encouraged.

Endurance and Strength:

Introduction to bodyweight exercises and basic swimming endurance. Aerobic capacity and muscular endurance are the primary focus.

Mobility and Agility:

Focus on enhancing motor skills, coordination, and agility, which are crucial for water polo.

U13 Athlete Profile - Mental Status and Maturity

Focus and Attention:

Short attention spans are common at this age. Practices should incorporate fun elements to keep players engaged.

Coachability:

Athletes are generally open to learning but may struggle with consistency in executing feedback. Positive reinforcement is key.

Teamwork:

Learning the importance of working with teammates but may still prioritise individual performance.

U13 Athlete Profile - Knowledge of Nutrition and Recovery

Basic Nutrition:

Teach the importance of hydration, basic macronutrients (carbohydrates for energy, protein for growth, fats for energy storage), and the role of healthy snacks.

Recovery Habits:

Introduce athletes to the concept of rest and sleep for recovery. Light stretching after games and practices is recommended.

U13 Athlete Profile - Technical Capabilities

Focus on foundational water polo skills such as body positioning, passing, and ball handling.

Body positioning

Horizontal body position:

Hips on the surface of the water, wide knees and toes pointing outwards.

Vertical body position:

Hips under shoulders with knees high to the surface and as wide as possible, feet/toes pointed outwards.

Shooting/passing position:

Vertical body position with upper body out of the water, ball in dominant hand, slightly bent elbow with non-passing/shooting arm pointed towards the target and sculling for balance.

Creeping/Reverse guard movement:

Focus on using the legs in a sideways body position while keeping balance in the water. Use arms and hands to pull and push the water to move forward or backward.

Changing body position from vertical to horizontal:

Engaging core to actively control and move body from vertical to horizontal or vice versa.

Zig-zag movements:

Ability to change direction on the 45 degree angle using the breaststroke kick whilst maintaining horizontal body position.

Ball Skills/Ball Handling:

Passing and receiving ball in vertical position both "good side" and "cross-body" while maintaining proper form:

Active movement to step towards the ball, absorbing the force of the ball and using a combination of arm and leg movement to maintain vertical body position and balance. Non-passing hand is sculling in the water to provide 3rd point of contact/balance in order to maintain stability and assist with execution of throwing motion.

Passing and receiving ball while swimming/horizontal position:

Ball handling such as picking up the ball off the water and ball protection:

Scooping the ball up into the dominant hand, focusing to pick the ball up from underneath. Ball is nested on the palm of the passing hand and able to balance it in their hand whilst in a shooting or passing position.



U13 Athlete Profile - Tactical Capabilities

Focus on foundational water polo skills such as body positioning, passing, and ball handling.

Tactical/Game sense:

  • Understanding pressing (covering line of passing and controlling player)
  • Earn controlled foul
  • Make controlled foul
  • CF and CB (centre back and centre forward basics - body positioning/shoulder changing)
  • Ability to set up positional attack/defence aka "Mushroom Position"
  • Ability to drive within "Mushroom position" and balance back to "Mushroom position"
  • Understanding how to "release" and receive ball under pressing defence.
  • Understanding of the extra man attack set up both 3-3 and 4-2
  • Understanding 3-3 and 4-2 extra man defence
  • Understanding counter attacks 1 on 0, 2 on 1 and 3 on 2.

U15 Athlete Profile - Physical Status and Attributes

Growth and Coordination:

Athletes are now in their mid-growth spurt, which may temporarily disrupt coordination. Strength and power development should begin to increase, especially through bodyweight exercises and light resistance work.

Endurance and Strength:

Cardiovascular endurance, muscular strength, and speed work should be developed further. Swimming should start training at different paces and intensities.

Mobility and Flexibility:

Maintain and improve flexibility to reduce injury risk, focusing on joint mobility in shoulders, hips, and legs.

U15 Athlete Profile - Mental Status and Maturity

Emotional Regulation:

Greater focus on emotional control, particularly in stressful or competitive situations.

Decision-Making:

Athletes should begin to make more independent tactical decisions on the field, as cognitive skills mature.

Team Dynamics:

Improved understanding of roles within a team, growing the ability to support teammates on and off the field.

U15 Athlete Profile - Knowledge of Nutrition and Recovery

Nutrition Education:

Further understanding of balanced meals, pre-game and post-game nutrition, and the role of protein in muscle recovery.

Recovery Habits:

Introduction to foam rolling, light strength training, and the concept of active recovery. Emphasis on sleep and hydration to support growth and performance.

U15 Athlete Profile - Technical Capabilities

Athletes refine ball-handling skills, improve positioning, and start specialising in specific positions.

Body positioning

Horizontal body position (3D movements):

Ability to maintain proper form of hips on the surface of the water, wide knees and toes pointing outwards whilst transitioning through different movements and directions.

Vertical body position:

Sustained demonstration of the proper form of hips under shoulders with knees high to the surface and as wide as possible, feet/toes pointed outwards. Positioning is characterised by a higher base position and stability/balance.

Shooting/passing position for at least 15' maintaining a proper form:

Maintaining the proper form of vertical body position with upper body out of the water, ball in dominant hand, slightly bent elbow with non-passing/shooting arm pointed towards the target and sculling for balance. Focusing on maintenance of position over time and in receipt/execution of different types of shots/passes.

Creeping/Reverse guard movement:

Ability to transition through space efficiently whilst maintaining side body position with legs facing forward. Pulling water towards your body with your legs and top arm. Utilisation of the creeping/reverse guard movement as a platform for game specific movements. I.e. creeping into the block, creeping into a lunge/steal.

Changing body position from vertical to horizontal:

Demonstrating control and active choice on when and how to transition between different body positions. Demonstrated by an increased anticipation of required movement.

Zig-zag movements:

Ability to change direction on the 45 degree angle using the breaststroke kick whilst maintaining horizontal body position. Demonstrated ability to change direction across a number of different directions, speeds and distances.

Ball Skills/Ball Handling:

Passing and receiving ball in vertical position both "good side" and "cross-body" while maintaining proper form:

Active movement to step towards the ball, absorbing the force of the ball and using a combination of arm and leg movement to maintain vertical body position and stability/balance. Demonstrated ability to pass and receive a variety of different passes.

Passing and receiving ball while swimming/horizontal position:

Receiver demonstrates ability to actively change/control body position to receive the ball. Passer demonstrates the ability to read the body position of the passer and timing for execution of passing.

Ball handling such as picking up the ball off the water and ball protection:

Demonstrates controlled technique of picking up the ball relevant to game context. I.e. protects the ball from an oncoming defender, picks up the ball to move around the defender trying to steal vs picking up the ball to pass.

U15 Athlete Profile - Tactical Capabilities

Tactical/Game sense:

  • Athletes can execute more complex team tactics like structured defence, extra-man plays, and various counterattack situations.
  • Ability to perform effective pressing (covering line of passing, controlling player and stealing ball)
  • Ability to make and earn controlled foul
  • Ability to play CF and CB (everyone should know centre back and centre forward basics) + start specialising athletes
  • Ability to set up positional attack/defence aka "Mushroom Position"
  • Ability to drive within "Mushroom position" and balance back to "Mushroom position"
  • Ability to transfer from defence to attack effectively by knowing "transfer lines".
  • Ability to "release" and receive the ball under pressing.
  • Ability to set up both 3-3 and 4-2 extra man attack
  • Ability to defend both 3-3 and 4-2 extra man set up
  • Ability to effectively execute counter attacks 1 on 0, 2 on 1 and 3 on 2.

U17 Athlete Profile - Physical Status and Attributes

Strength and Conditioning:

Athletes should engage in structured strength and conditioning programs. Emphasis is on building muscular power, speed, and endurance. These athletes are expected to have improved swimming efficiency and body control.

Body Composition:

Developing lean muscle mass and controlling body fat through a combination of sport-specific training and proper nutrition.

Agility and Explosiveness:

Advanced drills to improve speed, quickness, and explosive movements during gameplay.

U17 Athlete Profile - Mental Status and Maturity

Competitive Mindset:

Athletes are now highly competitive and capable of coping with performance pressure. They should also be developing leadership skills and a strong work ethic.

Coachability:

Athletes should be highly receptive to feedback and able to apply tactical advice effectively.

Goal Setting:

Athletes should set both personal and team-oriented goals, working to achieve measurable performance outcomes.

U17 Athlete Profile - Knowledge of Nutrition and Recovery

Performance Nutrition:

A deeper understanding of macronutrient needs, fuelling strategies for training and competition, and hydration strategies for optimal performance.

Advanced Recovery:

Introduction to recovery strategies such as cold-water immersion, stretching routines, and periodized training to prevent overuse injuries. Sleep quality and stress management become key areas of focus.

U17 Athlete Profile - Technical Capabilities

Mastery of water polo fundamentals is expected. Athletes should be capable of fine-tuning advanced skills such as passing, shooting techniques, and ball handling under pressure. Emphasis should be placed on refining body positioning, with coaches providing continuous feedback — both constructive guidance for improvement and positive reinforcement when athletes perform well.

Particular attention should be given to the Centre Back (CB) role, focusing on covering and controlling space between players through effective sliding, creeping, and blocking. Additionally, players should develop their understanding of playing against a zone defence and executing extra-man movements efficiently in both attack and defence.

Passing, shooting, sliding and all the other ball handling movements should be fine-tuned or if necessary, enforce the basics again until mastered.

Ball Skills/Ball Handling:


U17 Athlete Profile - Tactical Capabilities

Tactical/Game sense:

  • Athletes demonstrate a solid understanding of advanced tactics and can execute complex plays like combined defence and offensive strategies.
  • Pressing should be on high level of competence
  • Playing against any kind of defence should be on high level of competence (ability to release, drive, engage)
  • Combine defence (press with dropping back) on high level of competence
  • Simple zone defence on high level of competence
  • Ball transferring on high level of competence
  • Transitioning defence-attack and vice versa on high level of competence
  • Developing ability to execute more tactically demanding tasks
  • Ability to effectively execute 2 extra man attack actions
  • Ability to effectively execute extra man defence
  • Ability to effectively execute all kinds of counterattack from 1 on 0 to 6 on 5.

U19 Athlete Profile - Physical Status and Attributes

Peak Physical Fitness:

Athletes should be in peak physical condition, with advanced cardiovascular endurance, strength, and explosive power. Focus on developing speed, reaction time, and agility to adapt to senior-level competition.

Strength and Power:

Advanced strength training with a focus on power, speed, and muscular endurance. Athletes should maintain an ideal body composition that supports water polo performance.

Injury Prevention:

Athletes should be aware of personalized injury prevention strategies, including flexibility work, prehab routines, and joint mobility.

U19 Athlete Profile - Mental Status and Maturity

Mental Toughness:

Athletes must demonstrate high levels of mental resilience, decision-making under pressure, and emotional control during high-stakes games.

Tactical Intelligence:

Athletes should be highly intelligent in tactical situations, able to adapt their play and make strategic decisions during games.

Leadership:

They should show leadership qualities, both on and off the field, and foster a positive team environment.

U19 Athlete Profile - Knowledge of Nutrition and Recovery

Optimised Nutrition:

Understanding of individualised nutrition plans tailored to their energy needs, particularly in relation to their competitive schedules.

Proactive Recovery:

A full grasp of recovery techniques such as periodisation, sleep optimisation, advanced hydration strategies, and the use of physiotherapy as needed.

U19 Athlete Profile - Technical Capabilities

Athletes should have fine-tuned technical skills, capable of executing complex manoeuvres with high precision and under game pressure.

Horizontal Body Position:

  • Maintaining horizontal position in Center Back (CB), either in front of or behind the Center Forward (CF).
  • Maintaining horizontal position when defending drives, keep horizontal positioning at the start of driving defence, ensuring hips stay up and high, particularly when covering space between players.
  • Utilising horizontal positioning across defensive actions (Zone, Press, Split, XMD—to effectively control and cover space.)

Vertical Body Position:

  • Blocking: Maintain a vertical position to block shooters in 1-on-1 situations, specifically in SD and XMD.
  • Maintain a vertical position as CF, including effective pushing, guarding, blocking CB, and spinning.

Passing/Shooting/ Position:

  • Execute correct passing techniques under defensive pressure, including:
  • Passing around/against blocks to CF,
  • Passing to post position,
  • Passing a player in a goal-scoring situation. (assist for the goal)
  • Maintaining the correct shooting technique in specific situations with and without pressure
  • Shooting against block
  • Shooting under the pressure
  • Shooting from different positions
  • CF shooting variety (backhand, roll on the back, scoop shot etc.)
  • Post position (XMA) shooting
  • Executing off hand shots in situations with and without defensive pressure.
  • Execute 1-on-0 shots during Counter-Attack, with precise finishing from both the left and right sides of the pool (Example: A right-hander approaches the goal from the right side, picking up the ball 3-4 meters away from the goal in the level with the right post, then slide across toward the left post, positioning themselves for a shooting action after the slide)

Creeping/Reverse Guard Movement:

  • Utilising efficient moment of Creeping/Reverse Guard in the situation:
  • When preparing to go into the block,
  • Start (reaction) in Counter-Attack,
  • Crashing back to defend space in front of CF
  • Crashing back to pick up the ball

Changing Body Position from Vertical to Horizontal and Vice Versa:

  • When blocking
  • Jumping
  • When splitting
  • In 1-on-1 situations with a defender on the back.


Zig-Zag Movements:

  • Using correct technique for Driving and Counter-Attack:
  • Show agility and correct technique in zig-zag movements when driving,
  • Setting screens
  • Releasing to receive the ball under pressure.

Ball Skills:

  • Passing and Receiving (Vertical Position):
  • Pass and receive the ball in both natural and cross-body positions, while maintaining balance in SA/XMA.
  • Passing and Receiving (while swimming):
  • Demonstrate the ability to receive the ball while driving
  • Demonstrate the ability to receive the ball transitioning in attack (CA), maintaining speed and control while swimming.

U19 Athlete Profile - Tactical Capabilities

Tactical/Game sense:

Athletes at this level are expected to show tactical proficiency in all game scenarios, adjusting to different defences, recognising tactical patterns, and executing counter-strategies based on their opponent’s weaknesses.

A. Ability to recognise tactical patterns (advantages- weakness)

B. Ability to action on recognised tactical patterns (attack -defence)

C. Ability to follow through with Coach’s game plan effectively (attack - defence)

D. Ability to adapt and adjust to the changes in Coach’s Tactical approach (attack- defence)

This outline provides the framework for athlete development from U13 through U19, with physical, mental, nutritional, and tactical competencies evolving as athletes progress.

Below is an additional section focused on senior athletes, building on the U13 to U19 framework. The senior framework emphasizes refining advanced skills, maintaining peak physical condition, and developing leadership qualities.

Senior Athlete Profile - Physical Status and Attributes

Peak Performance:

Senior athletes should be at the pinnacle of their physical fitness, with a strong focus on maintaining endurance, speed, agility, and strength. Athletes must manage their bodies to sustain long-term performance through advanced conditioning, strength training, and recovery strategies.

Injury Management:

Seniors should have a well-developed injury prevention routine, including mobility work, joint stability exercises, and tailored rehabilitation programs to manage any chronic conditions or recurring injuries.

Strength and Conditioning:

  • They should follow a periodised training plan, optimising muscle power, reaction time, and speed. Maintaining explosive power and quick recovery times is critical for elite-level performance.

Senior Athlete Profile - Mental Status and Maturity

Mental Resilience:

Athletes at this level must demonstrate advanced emotional regulation, handling the pressures of competition, expectations, and setbacks with professionalism. They must also be capable of mental recovery after high-pressure matches.

Strategic Thinking:

Senior athletes should excel in game intelligence, analysing opponents, and adjusting tactics mid-game. They should be proactive in understanding and exploiting tactical weaknesses in the opposition.

Leadership and Accountability:

Many senior athletes will naturally step into leadership roles within their teams. They are expected to mentor younger players, lead by example, and foster a culture of accountability and mutual respect. Their communication skills are critical, both in terms of interacting with coaches and motivating teammates.

Senior Athlete Profile - Knowledge of Nutrition and Recovery

Customised Nutrition Plans:

At the senior level, athletes should be highly knowledgeable about their specific dietary requirements. This includes macronutrient cycling based on competition periods, hydration strategies tailored to personal physiology, and the use of supplements to enhance recovery (with careful attention to anti-doping regulations).

Advanced Recovery Protocols:

Understanding the full spectrum of recovery methods is critical. This includes techniques like active recovery, physiotherapy, massage, cryotherapy, contrast baths, and the use of wearable tech for monitoring sleep and recovery metrics. Seniors should be aware of how to adapt their recovery strategies as they age and face higher physical demands.

Senior Athlete Profile - Technical Capabilities

  • Technical Mastery: Senior athletes should have perfected technical skills, including shooting, passing, and ball handling under high-pressure conditions. They must be capable of executing advanced movements, like deceptive fakes and precise long-range shooting, with consistency.
  • Position-Specific Expertise: Each athlete should be highly specialized in their position, whether playing as a centre forward, goalkeeper etc and be proficient in ability to adapt to different game situations and different positions. Seniors should understand the nuances of their role and how to maximize their impact on the game.

Senior Athlete Profile - Tactical Capabilities

  • Tactical Adaptability: Senior athletes must be able to adapt to evolving game strategies in real-time, responding quickly to the opposing team’s formations and adjusting according to the coach’s game plan. They should also be able to influence in-game decisions based on their read of the game.
  • Team Strategy: Seniors are expected to have a deep understanding of their team’s playbook and be able to execute complex set pieces like extra-man situations, zone defences, and fast counterattacks. They should also have the ability to identify patterns and weaknesses in opposing teams and exploit them efficiently.
  • Defensive and Offensive Fluidity: Seniors must show a high level of competence in both offensive and defensive play, able to switch between the two with fluidity. Their awareness of spacing, defensive cover, and effective transitions is key to leading successful counter attacks or preventing them from the opponent.

Transition from Senior to Leadership/Coaching Role

Many senior athletes will transition into leadership roles either as captains or assistant coaches. This phase involves additional focus on:

  • Mentorship: Guiding younger teammates in both technical and tactical areas while reinforcing team culture and ethos.
  • Tactical Insight: Offering valuable strategic input during games and team meetings.
  • Injury and Workload Management: Working closely with the coaching and medical teams to monitor their physical state and recovery needs, ensuring long-term durability in the sport.

This senior profile outlines the comprehensive development path, transitioning from technical and tactical mastery in the youth levels to advanced physical and mental performance, leadership, and coaching potential in the senior phase.

Goalkeeper Resources

Goalkeeper Video Resources

Goalie Positioning Ahead of the Goal Line

Game Skills & Strategies

How to Block a Water Polo Penalty Shot

Priorities for Training a Beginner Water Polo Goalie

Elements to Being a Water Polo Goalie

Technique and Training Drills

Goalie Head Depth

How to Be a Water Polo Goalkeeper

7 Things - Coach for Eggbeater for Goalies

What to Look for in Choosing a Water Polo Goalie

The Perfect Goalie YouTube Channel

www.youtube.com

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Acknowledgements

Water Polo NSW extends its sincere thanks to the many people who contributed their time, expertise, and passion to the development of this Coaching Handbook. Their insight has strengthened the clarity, consistency, and long-term direction of coaching across our state.

We gratefully acknowledge:

  • The Water Polo NSW Board
  • Harry Sanderson
  • Neven Cirkovic
  • Kate Pipkin
  • Scott Nicholson
  • Lilli Harris
  • Vedran Cirkovic
  • John Fowlie

Their collective contribution has added significant value to this resource and to the future of coaching in New South Wales.