The highlight video below comes from the game between USA and Kazakhstan at the World League Super Finals. Johnny Hooper of Team USA makes a good move against his defender and finds himself attacking the strong shooting pocket with a lot of space. He pulls up around 5 meters out and puts away the cross [...]

This conditioning workout is designed to take about an hour. Total time depends on your current fitness level and how quickly you can perform each set. Download today’s workout as a PDF Pre-Water Stretch and/or mobility work. Warm-up 200 free 100 breast/back 100 eggbeater (hit all directions) 75 bunny hop/Chair 25 yards bunny hop left, [...]

This conditioning workout is designed to take about an hour. Total time depends on your current fitness level and how quickly you can perform each set. Pre-Water Stretch and/or mobility work. Warm-up 200 free 100 breast/back 100 eggbeater (hit all directions) 75 bunny hop/Chair 25 yards bunny hop left, right, forward, Forward for the chair. [...]

One of the more common defensive situations you will find yourself facing is one player from the opposing team staying on offense while your team transitions to offense. A cherry picker. The question becomes when do you call a teammate back to come guard the cherry picker and when do you let your team try [...]

This conditioning set is designed to take about an hour. The total time depends on your current fitness level and how quick you can perform each set. This workout can be done on your own or with a partner. Warm-up 200 free 100 breast/back 100 eggbeater (hit all directions) 75 bunny hop/Chair A bunny hop [...]

Warm up 200 free 100 breast/back 100 eggbeater (hit all directions) 75 bunny hop/Chair A bunny hop is just a vertical breaststroke kick. Make sure to hit forward, left, and right as part of the 75 bunny hop. The chair is your bring your legs, hips, and feet underneath you like you are sitting upright [...]

This conditioning workout can be done without a partner and should take about an hour maybe less. Warm up 200 free 100 breast/back 100 eggbeater (hit all directions) 75 bunny hop/Chair A bunny hop is just a vertical breaststroke kick. Make sure to hit forward, left, and right as part of the 75 bunny hop. [...]

A conditioning set for water polo goalies. This one can be done on your own. This set is a little slower than yesterday’s set and will probably take over an hour to get done. Warm up 200 free 100 breast/back legs 75 bunny hop/Chair A bunny hop is just a vertical breaststroke kick. Make sure [...]

Below is a conditioning set I made for my goalies. And yes, I did it too. Total time is about an hour but it’ll depend on how fast you move and how much recovery time you need between each set. We moved from one set to the next with each break lasting no more than [...]

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