A Word From Coach Fogel

You will find that water polo is a fun game to learn, but it requires strength, speed, endurance, toughness, and comfort in the water… all of which we can develop together.  But, before our season begins each of you should spend as much time as possible getting in good swimming shape, focusing on endurance interspersed with sprints.  Lap swimming is best, but weight training and dry work outs are great, too.  I will list some simple exercise routines that you can follow at the bottom of this page, but most important is time in the pool.


It will also be helpful to have some basic understanding of the game before we begin.  I have listed several Youtube videos that provide good, basic instruction.  Take some time and study up on the game.  I also encourage each of you, if possible, to join a local club and get game ready before we begin.  Narrows Aquatics in Gig Harbor usually begins in November.  For more info contact Mike Kelley at narrowsaquatics@gmail.com       


https://www.youtube.com/watch?v=Iifq9eF848U – eggbeater kick

https://www.youtube.com/watch?v=9jsw7ttrbng - basics

https://www.youtube.com/watch?v=wW3NXsYWaVo – defense

https://www.youtube.com/watch?v=ugbmYT_UH4s – tips

https://www.youtube.com/watch?v=-aOoCJMD4sg – pressure passing

https://www.youtube.com/watch?v=kVcjTGNZDQ0 – fouls

https://www.youtube.com/watch?v=2ZgjHENzRo8 – turnovers and ejections


Pool Exercise Suggestions:

·          300-500 easy warm up

·          2 minutes treading water, eggbeater, no hands

·          4 – 200 IM

·          4 – 100 Free, third length sprint, after each 100 do 10-20 pushups on the pool deck

·          4 – 50 1st lap breaststroke, 2nd lap free sprint

·          200 easy swim

·          2 minutes treading water, eggbeater, no hands

·          300-500 cool down


Weightlifting and/or Dry Land Exercise Suggestions:

·          Lower body and core - 3 sets of 20 reps for each exercise… squats, lunges, leg presses, leg curls, planks, burpee’s

·          Run - distance runs mixed with sprints, stair climbs

·          Upper body and core - 3 sets of 20 reps for each exercise… curls, lap pulls, flys, tricep extensions, push-ups, pull-ups, sit ups/crunches

·          Focus on good form and high reps rather than heavier weights.  Go light and lift safely!


Let’s have fun and have a great season,


Zack Fogel


360-874-6164 (at MWJH)

360-731-0415 (cell)

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