This section is all about eggbeater, the base of everything in water polo.
We’ll build a simple 10–15 minute routine you can use at every practice to keep your hips high, stay stable in the water, and prepare your legs for shooting, passing, and defense. If you master this section, every other part of your game becomes easier.
If you’re completely new to eggbeater, don’t start in the middle of the pool. Start on the wall so your brain and legs can learn the pattern safely.
Step 1 – Horizontal “Wall Breaststroke”
Hold the wall with both hands, body in a horizontal position.
Push gently against the wall and do a regular breaststroke kick with both legs together.
Keep doing this until you clearly feel how your legs move and where the power comes from.
Step 2 – One Leg at a Time (Still on the Wall)
Stay on the wall, body still horizontal.
Now switch to one leg at a time:
Right leg → breaststroke kick.
Left leg → breaststroke kick.
Keep alternating: right–left, right–left…
Think of it as “breaststroke kick, but only with one leg at a time.”
Keep your hands on the wall so you don’t worry about balance.
Step 3 – Turn the Pattern Into Eggbeater
Still holding the wall, start to make the kicks more circular:
Right leg circles out and in.
Left leg circles out and in.
Keep alternating: one–two, one–two, like you’re pedaling sideways.
Once this feels natural and smooth, you’re ready to bring it into a vertical position.
Now you can move into the main routine below.
Move to a comfortable depth in the middle of the pool.
Hands on the surface, light sculling.
Easy, low-intensity eggbeater just to get the legs moving.
Focus on:
Knees bent
Feet out, making circles
Hips high under you
Think: “Smooth and quiet, no panic, just turning the legs.”
Right arm up – 3 × 20 seconds
Right arm straight up above your head.
Left arm sculling on the surface.
Eggbeater as high and stable as you can keep it.
Rest 20 seconds between reps.
Left arm up – 3 × 20 seconds
Same idea, just switch arms.
Focus points:
Hips stay underneath you, not behind.
Head and chest tall.
No bouncing up and down – stay at the same height.
Set 1: Hands at Water Level – 3 × 20 seconds
Both hands in front, just on the surface (mini blocking position).
Elbows slightly bent, eyes forward.
Eggbeater strong, bring your hips as high as you can.
Set 2: Full Blocking Position – 3 × 15 seconds
Both arms fully extended over your head, like you’re blocking a shot.
Hips as high as possible, chest out of the water.
Rest 20–25 seconds between reps.
Focus points:
Don’t let your knees come too close together.
Feet always moving, no pauses.
Imagine you’re covering the whole goal with your body.
You stay roughly in place, but now you add control and movement.
Round 1 – Forward & Backward (2 minutes)
10 seconds eggbeater in place
5–6 small strokes forward
10 seconds eggbeater in place
5–6 small strokes backward
Repeat for 3–4 rounds (no big sprints, just controlled movement).
Round 2 – Side to Side (2 minutes)
10 seconds eggbeater in place
3–4 small strokes to the right
10 seconds eggbeater in place
3–4 small strokes to the left
Repeat for 3–4 rounds.
Focus points:
Hips stay high while you move.
Shoulders stay almost the same height above the water.
Use your legs to move, not just your arms.