The 5–8 Minute Shoulder Band Warm-Up Every Youth Water Polo Player Needs (Before Every Practice & Game)

If you had the best car in the world, but the engine didn’t work, you wouldn’t go anywhere fast. You might have great tires, great design, great everything… but without the engine, you’re stuck.

That’s exactly what happens in water polo when your shoulder isn’t healthy.

You can be talented. You can swim fast. You can understand the game. But if your shoulder hurts, anyone can outplay you because you can’t pass, shoot, or fight through contact at full confidence.

The solution isn’t complicated. It’s consistent.

Do a 5–8 minute shoulder band warm-up before every practice and every game. That’s it.

This is the routine we recommend for youth athletes (10–15) to keep shoulders healthy for the whole water polo career.

FREE band exercises course: https://www.waterpolouniversity.com/band-exercices

Why shoulders get wrecked in water polo

Water polo is brutal on shoulders because you combine:

• Repeated throwing (passing + shooting)

• Sprint swimming with tired form

• Contact and pulling

• High volume practices (especially tournaments)

Most kids don’t get injured from one moment. They get injured from weeks of small overload without proper prep.

The rule (non-negotiable)

Bands before every practice. Bands before every game.
Even if you “feel fine.” That’s the point — to stay fine.

This warm-up takes 5–8 minutes and prepares the shoulder for:

• Stable passing under pressure

• Clean shooting mechanics

• Contact without irritation

• Better range of motion + control

The exact warm-up routine (5–8 minutes)

Use a light resistance band. You should feel activation, not pain.

1) Internal Shoulder Rotation — 3×15 each arm
Elbow tight to ribs, rotate in slowly and controlled.

2) External Shoulder Rotation — 3×12 each arm
Elbow tight to ribs, rotate out. Slow on the return.

3) Lateral Shoulder Raise — 3×12 each arm
Small controlled raise to the side. No shrugging.

4) Chest Expansion — 3×15
Open the chest, squeeze shoulder blades back.

5) Shooting Simulation — 3×12–15 each arm
Match your real shot motion (controlled speed, clean path).

Coaching cue: If your athlete is rushing, the band is too heavy or the ego is too big.

What it should feel like

✅ Shoulder feels “warm” and stable
✅ Arm path feels smoother
✅ Passing feels easier
✅ Less tension in the front of the shoulder

🚫 It should not feel sharp or pinchy. If it does, reduce resistance and shorten range.

For parents (simple guidance)

If your child says: “My shoulder hurts,” don’t ignore it.
Ask:

• Does it hurt during passing/shooting?

• Does it hurt after practice?

• Does it hurt when raising the arm?

In many cases, the fastest improvement is simply warming up correctly and reducing overload for a few sessions.

For coaches (this is the easiest win you can install)

If you want one habit that instantly improves your team’s health and performance, it’s this:
Make bands mandatory.

Do it:

• At the start of every practice (5–8 minutes)

• Before games

• Before shooting sets

You’ll notice fewer athletes “protecting” their arm, fewer sloppy mechanics, and more confident passing.

The bigger truth: health first, performance second

Bands keep the shoulder healthy — but performance comes from the full system:

• legs (eggbeater)

• body position

• passing mechanics

• shooting position

• movement under pressure

If you want structured progressions and weekly guidance, that’s exactly what we built inside Waterpolo University.