Free

Dryland Shot Power

Closed
Course
2 Lessons

Most players think shot power can only be built in the pool — but real power starts with how your body connects outside the water. This course teaches dryland drills that translate directly to a stronger water polo shot by linking the full chain: legs → hips → core → shoulder → release.

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Dryland Shot Exercises

Dryland Shot Exercises are designed to increase your shot power in the pool using simple tools (mostly ball + wall). Focus on perfect mechanics and explosive intent.

Recommended volume:

4x/week
2–4 sets per exercise
15 reps per set (stop if form breaks)
30 sec rest between sets

CTA: Start with Exercise 1 and complete the section in order.

1) Shot Power – Standing Position 4 sets x 15 reps each arm

2) Shot Power – Half-Kneeling Position 4 sets x 15 reps each arm