The number one rule of defense in water polo: keep your hips up. Too many players sink into a vertical position, which limits their movement. By staying horizontal with hips high, you can move left and right quickly, cover far more space, and shut down attackers effectively.
Remember: the quality of a defender is directly proportional to how much space they can control. Master this, and your defense instantly improves.
The transition is all about speed and control. From a vertical eggbeater, lift your hips high with one strong kick, then extend your body into a horizontal position. Keep the eggbeater going as you flatten out, so you don’t sink.
This quick switch lets you go from holding your ground to sliding across the pool in an instant — giving you both balance and mobility in defense.
Always keep your hips high in the water — high enough that your speedo is visible above the surface. That’s when you know you’re in a strong defensive position and ready to play for your team.
When moving forward to attack the player or commit a foul, hips high + constant eggbeater is the key. If your hips drop, you’ll lose mobility, balance, and control — making it almost impossible to defend effectively.
So remember: hips high, keep eggbeatering, and stay in charge of the play.
When moving backwards in defense, think of it as a reverse eggbeater. Don’t rely only on your arms to pull yourself back — your legs need to do most of the work. Strong, controlled kicks keep your body high and balanced.
You’ll use this movement most often when an attacker is driving on you. By moving backwards correctly, you can stay goal-side, match their pace, and shut down the drive without losing position.
Always remember: legs first, arms support. That’s how you stay strong moving backwards.
Every movement in defense comes back to one principle: keep your hips high. When your hips are up, you control the space, not the attacker.
Moving forward with hips high lets you close distance, apply pressure, or commit a smart foul.
Moving backward with a reverse eggbeater keeps you goal-side and ready to shut down a drive.
Switching from vertical to horizontal allows you to go from stable to mobile in an instant — balancing shot blocking with quick lateral movement.
Put it all together and you become a defender who can cover more space, react faster, and force attackers into mistakes. The higher and stronger your body position, the more effective your defense will be.