Preparation starts long before you hit the water. This chapter teaches you how to mentally prepare for each session, set specific goals, and shake off distractions from school or daily life. You’ll learn simple pre-practice routines — from what to eat and drink to arriving early for dynamic stretches — that help you start focused and energized. By the time practice begins, you’re already ahead.
Once practice starts, every minute counts. This chapter shows you how to train with purpose instead of just going through the motions. You’ll learn how to maximize every rep, sharpen core fundamentals like passing, shooting, and eggbeater, and stay mentally engaged during drills and scrimmages. It also explains how to compete in every situation so your practice habits translate directly to game-day performance
Improvement doesn’t stop when practice ends — it continues in recovery. This chapter covers post-practice cooldowns, stretching routines to prevent injury, and quick nutrition tips to refuel your body. It also introduces reflection habits and short journaling techniques to help you track what went well, what to improve, and how to build momentum session after session.
Game day should feel familiar, not stressful. Here you’ll learn how to taper training so you stay sharp without wearing yourself out, develop simple pre-game routines for meals and sleep, and manage nerves using breathing and visualization. You’ll also learn how to set realistic, controllable goals so you stay focused and confident no matter the score or opponent.
Your relationship with your coach can shape your development. This chapter teaches you how to approach your coach respectfully, ask targeted questions, and apply their feedback quickly to earn trust and opportunities. It also covers handling criticism without frustration and showing initiative — key habits that make you stand out on any team.
Water polo is built on teamwork, and great teams talk. In this chapter, you’ll learn how to communicate clearly during games — calling out defensive assignments, organizing plays on offense, and giving positive feedback that lifts everyone’s energy. Beyond the pool, you’ll discover how building strong relationships with teammates makes communication effortless when the game speeds up.