Forest Grove Water Polo | Forest Grove, Oregon, USA

OK. So you want to play high school water polo. Great!!

Here's what you'll need to do between now and then to start developing the right skills.....

Ball handling skills: Each day take a basketball and bounce it against a wall 100 times with each arm. Try to keep the ball above your head and your body about an arm's length from the wall. If you don't have a wall, find a friend and have them pass with you. Make sure the ball has good backspin when you throw it. When you catch the ball, try to touch it before you stop it, so that the ball doesn't smack your hand. Having a light touch helps with ball control. Relax as much as you can. Try backing up more from the wall and see how you do.

Swimming skills: At least 3 times per week, swim laps. You want at least 30-45 minutes of continuous huff and puff. For most people, your heart rate should stay between 100-150 beats per minute. If you are overtraining, you will know this by checking your heart rate each morning before you get out of bed. If your heart rate is higher than the morning before, you haven't allowed your body time to rest and further training will just make you tired without benefit. Don't over-train!!!
Keep in mind that swimming technique is much more important at this point than strength or conditioning. You could be in top shape and still be the slowest in the pool without stroke skills. Stroke technique training is your best investment of time. The best way to do this is to join the Forest Grove Swim Team . They have awesome coaches and will help you find your stroke. Go to http://www.fgsc.aboho.com/faq.htm to learn more about how to join.

Game Knowledge: See the "basic rules and strategy" link and study it. You might be tested on this information this fall. Study it well.

Best of success to you!!