How to Sprint for the Ball in Water Polo

Sprint with every ounce of energy you have for half a pool length, then stretch forward to flip the ball back to your trailer.

Difficulty: Easy

Instructions

1. Position yourself on the side of the pool that the referee will be dropping the ball on. Make sure the person next to you is your trailer and understands that you will be flipping the ball back to him or her.

2. Compress yourself against the wall by placing your feet against the wall and pulling your body up to it with your hands.

3. Wait for the referee's whistle.

4. Explode off the wall, pushing up and out off the wall as you leave.

5. Begin swimming immediately. Swim head-down freestyle as fast as you possibly can.

6. Swim one stroke head-high freestyle to gauge your distance from the ball, which the referee will drop on the side of the pool, halfway between the two sides.

7. Overextend your last stroke and stretch as far forward as you can, bringing your hand up under the ball.

8. Flip the ball backward to your trailer if you get there first. Otherwise, veer away and immediately guard the other team's trailer (who now has the ball).

Tips & Warnings

• Since the sprint is only half the length of the pool, every inch counts. Work on shaving off any little thing that slows you down from getting there first.
• Swimming as fast you can does not mean swimming as furiously as you can. Speed comes from streamlining your body and pulling hard through the water with your arms. Only your kick should be furious.
• Be careful not to swim head-on into your opposing sprinter.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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[sparkyswim]

on 8/6/2008 After you get the ball and pass it to the trailer, be sure to sprint to the defenders goal. You may be open for a quick score if the defense isn't paying attention.

on 11/22/2005 Open your eyes underwater while you are swimming so you can see where the halfway point is. This will be faster than lifting your head up early or in the beginning to gage distance away from half-tank.