1. Water Polo Core Techniques presented by Norman Leighton coach to Rotherham Metro & Assistant to England & Great Britain Junior Men

2. Swimming- Frontcrawl High elbow recovery with short entry Hands enter ball width apart Straight flat hand enters in and forward Chin - 4 fingers above water 1 st 7m fast then higher after Less rotation of body Body at 30 o Kick from the knee not the hip

3. Frontcrawl with Breastroke kick Arm recovers over the water as kick is actuated Emphasis big kick on left and right arm recovery Emphasise kick on each arm recovery

4. Backstroke Shoulders high out of water -almost sat up. Straight arm recovery bending just before entry Enter arms ‘10 to 2’ Breaststroke leg kick Chin on chest

5. Treading Water Back straight Knees up, comfortably wide apart Thighs perpendicular to body (90 o ) i.e. sitting position Shoulders out of water Elbows out of water Hands limp Upper body relaxed, legs only, working! There should be no rolling of the shoulders - little ripple of the water G/K fore arm parallel and in front of body no more than ball width apart

6. Treading Water Drills Breaststroke kick -small up & down movements Eggbeater kick - no ripple at all Movements forward and backwards sideways - using both leg kicks

7. Sculling Body flat on top of water, ‘straight’ Bottom out of water, hips high Feet just under water surface Eggbeater leg kick Hands ‘eggbeater’ from elbow NOT shoulder

8. Sculling Drills Movements forwards Backwards (maintain eggbeater leg kick) Side ways to the left (left hand, left leg, pulling, right hand, right leg, pushing) Sideways to the right (left hand, left leg, pushing, right hand, right leg, pulling)

9. Picking up the Ball Pick up using lift underneath water –Fingers apart –Hand cups ball lifting ball off water –Arm extended, rotates round and up to passing position Pick up using grab –If hands are big enough grab ball –Arm extended, rotates round and up to passing position Pick up by pushing down on ball –As ball rises and rotates under, cupping ball –Arm extended, rotates round and up to passing position

10. Passing I Adopt sitting position (back straight, hips under body) Hips facing receiver Ball is held above and slightly behind head, to the preferred side. ‘tray of drinks’ Elbow above ear, arm slightly bent Fingers pointed at wall behind body Ball should be ‘cupped’ in hand. Thumb, third finger and small finger hold ball Forefinger and middle for direction (pointing at the target). Eggbeater kick Non passing hand in front of body sculling (tripod)

11. Passing II Breaststroke kick, upwards and forwards Non passing hand pulls forwards and down Hand moves towards receiver on ‘extended arm’ Flick of the wrist Snap fingers in a whip like action. Finger tips should be pointing at the bottom of the pool after the pass is made) Head follows ‘through’ with the pass Hips are ‘flicked up’ onto surface Ball passed high & flat

12. Shooting Same technique for passing but speeded up Non passing hand sculling in front of body (Tripod) Power from back and torso turning

13. Blocking High body position, leaning slightly forward Moving forward eggbeater leg kick Shoulders square on to opponent Blocking arm raised and relaxed Arm is tensed on blocking

14. Tackling Within striking distance - br/st kick At the same time both hands should attack each arm Arm holding the ball - at the elbow Freehand - on the biceps of other arm / or… …freehand grabs opponents sculling hand, gently pulling down and towards defender

15. Jump ½ Turns Shoulders high, elbows raised to protect ball Pushing into defender Right handed players- Raise left elbow and turn it into defenders chest using the momentum to push away The right hip is pointing up as the right leg is drawn up to ‘step away’ The first Br/st kick is to kick away The second to get the hips under body The third is to get height for the pass

16. Positions Attacking 5 4 3 2 16 2m 4m 7m

17. Positions Defending 1 2 6 4 53 2m 4m 7m

18. Positions Man Up 5 4321 6 2m 4m 7m

19. Positions Man down 32 54 1 2m 4m 7m

20. Turning Recovering arm sweeps over surface leading body into new direction Hand enters the water to begin first pull in new direction Legs swing round,tuck up Hip pointing at ceiling Scissor kick /br/st kick to begin change direction

21. Acknowledgements to:- Mark Taylor England Senior Men’s Coach Shaun Love Lancaster, England & GB senior Craig Figes Bristol, England & GB senior David Bush Lancaster, England & GB senior Richard Leighton Rotherham England & Great Britain Junior

22. The End