Water polo goalie drills are some of the most intense as the goalie must be able to constantly tread water for the whole game and also have the strength to rise up out of the water to stop shots from the opposing team on the goal. Coaches often are known to put their best athlete on the water polo team in the goal. However, those who play this position must regularly do their water polo goalie drills so they are effective when playing the game.
- Explosive Power Exercises. These water polo goalie drills will help strengthen players legs and bodies to allow them to effectively spring out of where they are treading water and block shots. A common water polo goalie drill for this consists of doing one to five jumps in a row out of the water and then doing that in sets of five to ten, depending on what the player can handle. Players should rest for a few minutes between these sets and then do them again.
- Hands-Up! Water polo drills for goalies also consist of making goalies tread water for an extended period of time with their hands up in the air and their arms entirely out of the water. While this varies based on the level of water polo that is being played, many water polo goalie drills of this nature encourage goalies to be able to do this drill for at least twenty minutes straight.
- Shots on Goal. One of the best water polo drills for a goalie consists of just having people take a repeated number of shots at the goalie on goal. This should be done from just about every angle in the pool possible, so that the water polo goalie can be drilled on consistently stopping these shots. Practice truly makes perfect, or at least pretty good in this situation.
- Dead-Stop Swimming. Water polo goalies need to be able to swim five meters incredibly quickly from a dead stop. This should be drilled into these players by having them start at one end of the pool, swim five meters as hard as they can and then tread water for ten seconds. Then they should go another five meters and tread water for ten seconds. They should repeat this process across the entire length of the pool a number of different times each practice.
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