Water Polo Shooting Technique for Kids: Fix Your Shot Motion (Ages 10–15)

Every young water polo player wants a strong shot.

YouTube full guide: https://youtu.be/yx3v8wljI3s

WPU course (only available if you are a member): Shooting/Passing/Catching Position

But most kids between 10 and 15 try to fix their shot by only thinking about:

• “Snap the wrist more”

• “Throw the ball harder”

• “Aim better”

The problem is that shooting is a full-body motion. If your legs, hips, and body position are wrong, your arm will never save you.

In this guide, we’ll go through:

• What a good water polo shooting motion actually looks like

• The biggest mistakes kids make (including the elbow and hips problems you keep seeing)

• How to use your legs and hips to generate power

• How to move your arm, elbow, and wrist correctly

• Simple drills you can use to fix your shot step by step

This is written for players ages 10–15, and for parents and coaches who want to help them.

1. What Makes a Good Water Polo Shot?

A good shot is not just “hard”.

A good shot is:

• Powerful – the ball arrives fast, with weight behind it

• Accurate – you can control where it goes, not just “hope”

• Quick – the release is fast enough so defenders and goalies don’t have time to react

• Repeatable – your body has a stable, consistent motion you can rely on under pressure

To get that, you need a smooth chain:

Legs → Hips → Core → Shoulder → Elbow → Wrist → Fingers

When this chain works in order, the shot feels almost effortless.
When it’s broken (for example, hips down and elbow in line with the shoulder), the shot feels forced, slow, and inconsistent.

2. Start From the Bottom: Legs and Hips

If your hips are down, your shot is already in trouble.

Hips up = strong base

Before we even talk about the arm, you need:

• Strong eggbeater

• Hips under your shoulders, not behind you

• Chest slightly forward, like you’re leaning into the shot

When your hips are up:

• Your body is balanced

• You can rotate your core

• You can transfer power from legs → hips → arm

When your hips are down:

• You’re basically sitting in the water

• You lose your core rotation

• Your arm is forced to do everything alone

For kids, one of the biggest shooting mistakes is:

Trying to shoot hard while the hips are low and legs are lazy.

The arm might look okay, but the whole shot is weak because the base is dead.

3. The Correct Shooting Motion: Chain From Legs to Fingers

Let’s break down a simple, clean shooting motion for youth players.

1️⃣ Load with your legs

• Eggbeater strong

• Slight “dip” down (not a huge jump, just a small load)

• Hips under you, chest slightly forward

Think:

“I’m loading a spring with my legs.”

2️⃣ Rotate your hips and core

As you start your shooting motion:

• Your hips and core turn first

• Your shoulder and arm are relaxed, connected to the body

This is where a lot of the power comes from – not just from the arm.

3️⃣ Arm path and elbow (super important)

From the side:

• The elbow should be slightly above shoulder level and slightly behind the head when you’re loaded

• As you rotate, the elbow comes forward first, then the forearm and wrist whip through

The motion is like throwing a ball on land:

• You don’t keep your elbow stuck in line with your shoulder and push the ball

• You let the elbow lead, then the forearm and hand snap

For many kids, the big mistake is:

Shooting with the elbow in line with the shoulder at the moment of the shot.

That means:

• The elbow and shoulder are almost on the same flat line

• You are pushing the ball with the whole arm like a plank

• There is no “whip”

• The shot is slow, easy to read, and often hurts the shoulder over time

Correct motion:

• Elbow leads slightly in front, forearm follows in a whip

• Shoulder is rotating, not just lifting

• The ball is released in front of your head, not directly next to your ear

4️⃣ Wrist and fingers

At the end:

• Wrist snaps over the ball

• Fingers finish pointing at the target

• You don’t need to over-exaggerate the snap, just a clean finish

Think:

“Smooth whip, clean follow-through”
Not:
“Kill the ball with my wrist.”

4. Biggest Mistakes in Shot Motion (and Why They Happen)

Let’s go through some of the most common shooting errors in kids and youth players.

❌ Mistake 1: Elbow in line with the shoulder (pushing the ball)

We already mentioned it, but it’s so important it needs its own section.

What it looks like:

• When you shoot, your elbow and shoulder are on almost the same line

• Your upper arm and forearm move together like a block

• The ball comes off the hand slowly, with no whip

Why it’s bad:

• You’re pushing the ball instead of throwing it

• Very little power transfer from your core

• Shot is slow and easy for goalies to read

• You can stress your shoulder over time because the mechanics are wrong

Why it happens:

• Kids are afraid to move the elbow and arm freely

• Weak legs → upper body tries to do all the work

• No one taught them the right throwing motion

✅ Fix:

• Do slow-motion throws where the elbow leads first, then the forearm and hand

• Think: “Elbow in front, then whip.”

• Use dryland drills (we’ll cover them below).

❌ Mistake 2: Hips down (sitting shot)

What it looks like:

• Knees are forward, hips are behind

• Chest is leaning back

• You’re almost “sitting” in the water while you shoot

Why it’s bad:

• No stable base

• No real core rotation

• You fall back after the shot

• Power is mostly from the shoulder

✅ Fix:

• Work on eggbeater and hips-up drills

• Practice shooting with short, controlled legs but hips high

• Think: “Chest over hips, not behind them.”

❌ Mistake 3: Over-rotating or falling to the side

What it looks like:

• After shooting, you twist and fall sideways

• Your whole body spins too much instead of staying balanced

Why it’s bad:

• You lose accuracy

• Recovery after the shot is slow

• You’re out of position for the next play

✅ Fix:

• Focus on controlled rotation, not wild twisting

• Land “tall” after the shot – still balanced and ready

• Film yourself and check if you’re staying upright.

❌ Mistake 4: Long, obvious wind-up (telegraphing)

What it looks like:

• You bring the ball way back behind your head

• You pause, then shoot

• Everyone sees it coming

Why it’s bad:

• Defenders block easily

• Goalies have time to react

• You waste time and energy

✅ Fix:

• Shorter, more compact load position

• Work on catch → quick set → shoot

• Use shooting drills with time limits (1–2 seconds from catch to release).

❌ Mistake 5: Only arms, no legs

What it looks like:

• No visible leg action before or during the shot

• You’re trying to throw from just the shoulder

Why it’s bad:

• Weak shot

• Risk of shoulder pain

• No connection between lower and upper body

✅ Fix:

• Always connect shot practice with some leg effort

• Even in light shooting, keep eggbeater on

• Think: “Legs start the motion, not finish it.”

5. Simple Drills to Fix Shooting Motion (Ages 10–15)

Let’s keep it simple and realistic. These drills can be done:

• In the pool

• Some of them on land

• Alone (with a wall) or with a partner

Drill 1: Dryland “Throwing Path” (No Ball or Light Ball)

Purpose: fix the arm path and elbow without water distractions.

How:

• Stand sideways to a wall

• Imagine you’re throwing

• Slowly go through the motion:

  • Elbow up and slightly behind

  • Rotate core

  • Elbow comes forward

  • Forearm and wrist whip

• Do 10 slow reps per side, then 10 a bit faster

Key cue:

“Elbow leads, hand follows. Don’t push in a straight line.”

Drill 2: Kneeling Shooting Form (Shallow End or On Deck)

Purpose: isolate upper body and motion without full eggbeater.

How:

• In shallow water: kneel on one knee, other leg forward

• Hold the ball in the shooting hand

• Go through the shooting motion with:

  • Slight body rotation

  • Elbow leading

  • Clean wrist finish

• Focus on smoothness, not power

Do sets of 8–10 slow shots.

Drill 3: Hips-Up Shot From Short Distance

Purpose: combine hips up + upper body motion.

How:

• In deeper area, strong eggbeater, hips high

• Stand 3–4 meters from the goal

• Focus on:

  • Hips under you

  • Short, clean shooting motion

• Don’t kill the ball. Aim for:

  • Good body position

  • Clean whip

  • Hitting corners with control

Do 3 sets of 8–10 shots.

Drill 4: Catch → Quick Set → Shoot

Purpose: fix long wind-up and timing.

How:

• Partner passes from the side or front

• You:

  • Catch the ball in front

  • Quick set (small load)

  • Shoot within 1–2 seconds maximum

If alone:

• Throw the ball to a wall at an angle

• Catch the rebound and shoot quickly at a target.

Key cue:

“Catch, set, shoot. No long pause.”

Drill 5: “Balance Finish” Check

Purpose: avoid falling over after the shot.

How:

• In any shooting drill, after you shoot:

  • Try to hold your position for 1–2 seconds

  • Don’t fall sideways or backward

Ask yourself:

• “Am I still strong and balanced after the shot or am I falling all over the place?”

This builds control, not just power.

6. Weekly Plan to Improve Your Shot

Here’s a simple structure a 10–15 year-old can follow 2–3 times per week.

Each session (20–30 minutes):

1. 5–10 minutes technique warm-up

   • Dryland throwing path (10–20 reps)

   • Kneeling form (8–10 reps)

2. 10–15 minutes water shooting

   • Hips-up close shots (3×8–10)

   • Catch → quick set → shoot (2×8–10)

3. 2–3 minutes review

   • Ask:

     • Were my hips high?

     • Was my elbow leading or pushing?

     • Did I fall off balance?

If you do this consistently for a few weeks, your shot will feel:

• More powerful

• More accurate

• More controlled

And your coach will notice.

Final Thoughts

For kids and youth players, the shot is not about being the strongest or tallest. It’s about:

• Solid legs and hips

• A clean shooting motion

• Understanding and fixing the big mistakes:

  • Elbow in line with shoulder (pushing the ball)

  • Hips down

  • Over-rotating

  • Only using arms

If you fix your base and your motion, your shot will improve way faster than just “trying to throw harder”.

And remember:

Great shooters are not born. They are built through repetitions with the right technique.

If you want help with that, that’s exactly why Waterpolo University exists.

Train With Waterpolo University

Whether you’re a player, parent, or coach, here’s how you can use Waterpolo University to support your shooting and overall development.

🔹 Individual Memberships – For Players & Parents

With an individual membership you get:

• Full access to youth-focused water polo courses, drills, and dryland programs

• Clear structure for ages 10–15: fundamentals, shooting, defense, swimming with the ball, mindset, and more

• Short lessons you can watch at home and apply at the next practice

If you choose a Premium option, you can also:

• Send me videos of your training (including your shooting motion)

• Get direct feedback on your technique and simple next steps to improve

It’s an easy way to add a “private coach in your pocket” alongside your regular club practices.

🔹 Club Licenses – For Teams & Coaches

For clubs and teams, a Waterpolo University Club License gives:

• All your athletes access to the full WPU course library

• A shared curriculum for fundamentals, dryland, and youth development

• The option to add club-specific modules (your drills, band routines, or systems) so players can watch them as homework

Coaches can assign lessons, keep terminology consistent across age groups, and use pool time for reps and corrections instead of repeating the same explanations every session.