Water Polo Dryland Training for Kids (10–15): 10 Drills That Actually Transfer to the Pool

Most youth players think shot power and passing strength can only improve in the pool. Pool reps are essential — but the fastest improvements often come when dryland training builds what the water can’t always build efficiently: whole-body power, rotation timing, core control, and shoulder stability.

The goal isn’t “gym fitness.” The goal is transfer.

What “transfers to the pool” really means

A dryland drill transfers if it improves at least one of these:

• Power chain: legs → hips → core → shoulder → wrist (harder shots + firmer passes)

• Control: staying balanced while rotating (better accuracy under pressure)

• Explosiveness: faster force production (getting up quicker, releasing quicker)

• Shoulder durability: stability so you can train consistently without pain

The #1 reason dryland matters for kids: injury prevention

Youth athletes often shoot and pass a lot while their bodies are still developing. If the shoulder isn’t stable, they compensate by “arm shooting,” shrugging, or over-arching — and that’s where irritation starts.

Dryland helps because it strengthens the “support system” of the shoulder:

• Rotator cuff = keeps the shoulder centered and controlled

• Shoulder blade (scap) control = gives the arm a stable base

• Core control = prevents sloppy mechanics that overload the shoulder

Think of it like this: shooting isn’t just “power.” Your body also needs brakes (control + stability) to handle repeated throwing safely.

3 rules for youth dryland (10–15)

1. Technique first (clean reps build clean habits that transfer)

2. 20–30 minutes, 2–3x/week (consistent, repeatable, not exhausting)

3. Quality reps only
   Instead of “stop when form breaks,” think: end the set while reps are still fast, controlled, and smooth. If accuracy/speed/control drops, the drill is no longer building the right pattern.

Where to get position-specific dryland programs

Inside Waterpolo University, we include position-specific dryland programs for every position (so players train what actually matches their role — not one generic plan).

Important note on access:

• ✅ Premium Membership includes the dryland programs (Basic does not)

• ✅ For Club Licenses, dryland is included in Standard + Pro (Starter does not, because Starter is in-water only)

Membership links:

For Athletes & Parents

For Coaches, Clubs & Schools