Water polo (water polo) is a physically demanding sport. Therefore, before you start playing, you need to spend significant amount of exercise.

The advantages of these trainings are the development of strength, agility and coordination of movements.

Features of the general physical training of athletes

In water polo, considerable attention is paid to swimming exercises, which take 2/3 of the workout at first.

This helps to give the necessary physical activity to all muscle groups, because the work of each muscle affects the result, improve the athlete's maneuverability in the water.

And also to improve general physical fitness, it is recommended to carry out workouts in the gym and outdoors. After all, water polo is a sport in which almost all the muscles of the body are involved, which requires thorough physical preparation and the ability to withstand enormous loads.

Popular techniques

The main techniques or techniques include:

Important! Technical and tactical training, as a rule, is carried out in bundle.

Notable game tactics

In water polo, there are two main tactics of the game:

1. Individual. The bottom line is that each player is responsible for an individual rivalry with a specific opponent player. For example, a defender against an attacker.
2. Collective. It is based on typical game situations, such as counterattack, free throw near the opponent's goal, playing in unequal lineups.

Gestures, tricks, throws

Gesticulation is an important aspect of the game, because a well-organized system of gestures between players greatly facilitates communication within the site.

Also, the coach can use gestures to show the rebuildings inside the game of his wards. The referee, in addition to the whistle and speech, explains his decisions to the water polo players with gestures.

In water polo there is a great many technical tricks such as throwing, covering the ball with the body, passing, transferring the ball from hand to hand, changing the style of swimming, etc.

The main types of throws in this sport are:

• Sweeping the ball.
• Throw - from the summer.
• Push the ball with a turn of the brush.
• Push - with a toss.
• Throw - lying on your back.
• Throw back.
• Throw - with a brush from the water.

Photo 1. An example of an athlete in water polo performing such a technique as throwing the ball from a swing.

Water polo training

Education is a long and difficult process. It is necessary to develop all muscle groups, master many swimming techniques, improve your coordination and agility to hold a wet ball with one hand.

You will also be interested in:

The need for a trainer

Due to the technical and tactical complexity, as well as uncommon and significant physical activity, the need for a coach in mastering the basics of this sport is beyond doubt. It is he who will bring the athlete up to date, prescribe the necessary training, and also instruct how, at first, do not overload to avoid injury.

Duration and frequency of exercise

When a person starts playing water polo, the recommended rate of training for him is 3-4 for 1.5-2 hours.

In addition, each session:

50% - general physical training (gp). Consists of work in the gym and swimming pool.

It is aimed primarily at strengthening the muscles of the back, arms and legs, developing dexterity, flexibility and coordination of movements,

• 25% - special training, which includes swimming in different styles and switching between these styles.
• 15% - development of technical methods.
• 10% - tactical training, game training, psychological training.

Important! AT first few years it is recommended to hold competitions within the sports section so that students constantly feel the competitive moment and do not fell into a stupor in real competitions.

Over time, usually 3 years later, general physical training and technical training are reversed. Accordingly, the development of techniques is 50% of the time and ofp - 15%. At this stage of an athlete's development, the number and time of training increases: 9-10 workouts for 2-3 hours.

Of the fundamental techniques that water polo players work out, the following are distinguished:

Regulations in Russia

To enroll in the water polo section, you must pass the following standards:

• run at 30 m (maximum 5.7 s).
• Standing long jump (minimum 160 cm).
• Throwing a tennis ball (minimum 20 m).
• Pull-ups on the horizontal bar (at least 4 times).
• swim 50 m (maximum 3 min).

Standards of general physical and special physical. preparation for enrollment in groups at the stage of sports specialization:

With a further career, the water polo player passes the same standards as for specialization, only with a systematic improvement in the result for each of them.

First, let's find out: is everyone fit to play water polo?

A prerequisite for a beginner water polo player is the ability to swim well in all known sports styles. The game also uses its own, special types of swimming, which players learn during training. The second prerequisite is the ability to catch and hold the ball on land - the main attribute of the game. If both of these conditions are met, you can safely start water polo training.

Water polo ball very similar to volleyball. However, there are still a couple of differences. The surface is water-repellent: the ball does not become heavier even after a long stay in the water. Size - varies depending on the age and, accordingly, the size of the hands of the players (balls for children are much smaller than for adults). There are three main sizes of the water polo ball: for children 7-9 years old, 10-13 years old (juniors), and already, starting from 14 years old, a standard size ball is used to play water polo.

Water polo training starts dry. To begin with, the muscles and joints are prepared for the game with the help of a warm-up. You need to not only warm up, but also stretch. After a general warm-up, you can already pick up the ball and work with it against the wall, hitting at the same point and catching over your head, first with both hands, then with one. These basic exercises are mandatory before every water polo training session.

The next step is training in the water. For starters - a few circles crawl, breaststroke and butterfly. Then the main activity. Water polo swimming technique or the so-called "water polo dribbling" or game crawl is the ability to swim crawl with your head up, driving the ball through the water, in front of you. The trajectory of the ball must be constantly controlled with both hands as it progresses. In this case, the swimming speed should not differ significantly from the main one - without the ball.

Shot and pass in water polo are made from a certain water polo stance: the main emphasis is on the left leg, the ball rises up in the right hand, the shoulder is retracted. The supporting left arm is slightly forward, the right leg is laid back.

Technical training- the most important part of water polo training. Water polo players must master well the technique of playing without the ball (starting and turning in the water, jumping out of the water) and the technique of playing with the ball, which includes dribbling, catching, stopping and blocking the ball, as well as various ball throws (basic, lying on the back, with a turn of the body, back, rally, brush with), pushes and transfers of the ball.

Water polo court size- 20 x 30 meters. Each team consists of seven players. The goalkeeper is in the gate located on opposite sides of the site. Defenders, midfielders and forwards operate in the field.

Essence of the game is to throw the ball into the opponent's goal as many times as possible and not let the ball into your own goal. According to the rules of the game, the athlete has the right to take the ball with only one hand (the goalkeeper can play with both hands). In the game, it is not allowed to run into the opponent, block him or repel him, and you cannot sink the ball.

(2 votes, average: 5,00 out of 5)

Water polo is a fascinating and very beautiful sport, which at least once was not a competition, or just saw beautiful photos and videos on the Internet.

People who play water polo keep themselves in great physical shape, while having a great figure. And the parents who sent their children to sports schools never regretted it. A good one is one of the most important factors in your sports career, as a good coach is the key to your victory.

Water polo coaches: training with the pros

WATER POLO COACH FOR EVERY CLASS

Before signing up for water polo training, you will need to get to know the coach. You should learn as much as possible about him, what he graduated from, how much experience he has as a coach, what achievements he has. He may have many awards, but at the same time he is just starting to train, and he does not know all the skills you need.

WATER POLO COACH FOR EVERY CLASS

Therefore, you should know his work experience, as with an experienced coach, you will achieve great success. A qualified trainer will select a personal training session for you, depending on your physical development. He will also make a diet for you, according to which you will eat right, removing harmful foods, and adding more healthy ones.

Water polo coach Russia trains the best athletes, and they already need a special approach. Athletes are already professional and with great experience, and it is very difficult to teach them something new.

CHILDREN'S COACH AND TRAINING IN RUSSIA

If you do not know where to send your child, then water polo is a good option. Having given to the water polo section in Moscow, your child will be trained there by well-deserved Russian water polo coach they will teach your child all their skills.

CHILDREN'S COACH AND TRAINING IN RUSSIA

To sign up for classes, you need to provide the trainer with a certificate stating that your child is healthy and has no medical contraindications, as well as a certificate that there are no skin diseases. After that, the trainer will see what kind of load you can give your child, and will make a personal training program. If your child is still too young, then the training will take place in a playful way.

• Such training will psychologically develop the child, and he will become more confident and bold. And due to constant physical activity, he will have immunity to diseases and viruses.

HOW TO CHOOSE A TRAINER FOR YOURSELF AND YOUR CHILD

The choice of a coach is a very important moment, since your future sports life depends on the choice. To get started, you will need to attend the first training session, in most sections it is free. If the first training is paid, then just ask to watch the training. If you were refused, then you should look for another section with other coaches.

HOW TO CHOOSE A TRAINER FOR YOURSELF AND YOUR CHILD

If you have already signed up for the water polo section, and are not a very professional athlete, then you should not argue with the coach, as the coach knows what to do. You can ask the athletes who have been training for more than one day in this coach, and they will tell you in more detail. You should also not have any questions about what to do for training, if such questions arise, it means that the coach pays either attention to you or is an amateur at all, and therefore you need to change the coach or even the section.

Also, every training session should have good physical preparation, if your trainer does not pay physical preparation, then this is not a good sign at all. Technique, of course, is good, but to win you also need strength and endurance. Your coach is also an educator, and must find the right approach to training, and to all athletes, in order to only attract them, and not vice versa.

Yartsev Yury Vasilievich water polo coach, he brought up more than one champion, many beginner athletes, whose sports career is just beginning, want to sign up for training with him.

Yartsev Yury Vasilievich coach of water polo champion teams

Yartsev Yury Vasilyevich is an honored coach of Russia, as well as a master of sports. Yuri Vasilievich has repeatedly brought prizes to his country at the Olympic Games. Last year we celebrated the day of the coach and Yuri Vasilievich congratulations on the day of the water polo coach.

BECOME A WATER POLO COACH AND TEACH

Water polo coach vacancies, a sufficient amount, and therefore it is not very easy to start training athletes. You will need a special certificate that you graduated from a sports school, or a document that shows that you graduated from a physical education academy or something like that. If you have water polo awards, then this will be welcomed to you, especially if these awards are of an international level.

BECOME A WATER POLO COACH AND TEACH

You will need to decide with which age category you work. If you are just going to become a coach, then it is best with the middle age category, since with children you need too much responsibility, and you may not be ready for this, and with adults it will be difficult if they are older than you.

If you have a great desire to become Russian water polo coach then you will need to read special literature, since you must also communicate correctly and find an approach to athletes, constantly taking into account their character and mood. Also, you don’t need to tell anything extra from your life, in training you should only tell what to do and show how to do them.

1. I.p. - standing on the right leg, with the grip of the other leg, bent back, behind the ankle joint. Maximum hip abduction.

2. I.p. - hanging standing on bent legs, feet near the surface of the water. Simultaneous and alternate flexion and extension of the legs in the knee joints. Option: wiggle up and down with straight legs.

3. I.p. - hang standing legs apart wider (twine), feet at waist level. wiggle up and down and back and forth.

4. I.p. - emphasis standing on the right leg, left forward on the support, forward bends.

5. I.p. - emphasis standing on the right leg, bent forward left on the support. Pelvic movements back and forth.

6. I.p. - emphasis standing with your back to the side, squats, with a gradual increase in amplitude.

9.8. Relaxation exercises

1. I.p. - semi-squat in a leg stance apart, hands in front. Turns left and right with wave-like movements of the arms.

2. I.p. - half squat in a leg stance apart. Circular movements of the pelvis in the sagittal plane.

3. I.p. - half squat in a leg stance apart. Circular movements of the pelvis in the frontal plane.

4. I.p. - half squat in a leg stance apart. Circular movements of the pelvis in a horizontal plane.

5. I.p. - semi-squat in a leg stand apart, hands behind the head. Rounding the back - elbows forward, bending - elbows back.

6. I.p. - too. Pulling the elbows to the sides.

7. I.p. - semi-squat in a leg stand apart, arms up (grab with the right hand, left). Stretch up, relaxing "drop" your hands down.

10. FEATURES OF USING WATER POLO ELEMENTS IN SWIMMING CLASSES WITH UNIVERSITY STUDENTS

Water polo is one of the most exciting team games with rich historical traditions and wide international recognition. It is currently cultivated in more than 100 countries around the world.

The study of the elements of water polo technique is perceived with interest by young students, and allows them to improve the technique of sports swimming methods in a playful way, through the development of physical qualities.

10.1. Water polo technique

Ways of transportation. Waterpolo crawl on the chest. To orient

roam during the game, the water polo player must be able to swim well with his head up. The main differences in the position of the body with the water polo variety of the crawl are: a significant deflection in the lower back with a lower position of the pelvis; higher location of the shoulder girdle and head.

The rowing movements of the arms are shortened and have a pronounced support accent in the pull-up phase, the hand does not cross the vertical plane of the longitudinal axis of the body, as a result of which the roll angle is significantly reduced.

The legs have a greater angle of flexion in the knee joints and work with greater amplitude.

Inhalation can be carried out to the left, to the right and forward; separate segments are performed while holding the breath.

Special tricks of playing swimming. Swimming in place.This technique is widely used in game conditions as a starting position for further actions. The position of the torso in the water can vary from horizontal to vertical - depending on the game situation. The arms perform supporting movements with a small amplitude, the legs perform supporting alternating or simultaneous movements with a small amplitude of flexion in the hip and knee joints.

"Water Walking". It is used in a game environment when the water polo player does not have the opportunity or time to move across the field using one of the swimming methods.

While "walking" in the water, the body of the water polo player is in a vertical position; legs perform repulsive and closing movements in the breaststroke or on the side; hands produce auxiliary swimming movements in the direction of the player's movement. "Walking" in the water can be done forward or to the side (sideways).

Transitions from one way of swimming to another. Depending on the

As the game environment changes, athletes resort to different ways of swimming. The ability to quickly and skillfully change one way of swimming to another creates significant advantages for water polo players when maneuvering.

Transition from front crawl to back crawl. It is carried out with the least possible loss of speed. Performing the transition, the athlete rotates the body around the longitudinal axis by 180o. When studying the technique of this technique, you need to learn how to perform it, rotating in any direction.

Consider the technique of transition from a front crawl to a back crawl, turning to the left. At the next lowering of the right hand into the water, the athlete directs the hand to the left, under him, lowers the elbow down, performing a rowing movement, which ensures turn first to the right side, and then, in continuous rotation, to the back. At the same time, the left hand, which has completed the stroke, is taken out of the water.

At transition from front crawl to front crawl the water polo player, dipping his hand into the water, slightly increases the phase of the "influx" on it. After completing the stroke, he takes the other hand out of the water and sends it forward with a swinging movement towards the chest. At the same time, the head turns in the same direction, and the body turns over from the back to the chest. To facilitate the rotation of the torso, the water polo player leans on the arm extended forward, which begins the first rowing movement after moving to the chest. The legs perform the same movements as when moving from chest to back.

Ball handling technique. Among the most important technical techniques that characterize the high skill of the water polo player, along with the methods of

movements and special techniques of game swimming, the technique of possession of the ball also applies.

Raising the ball from the water. When teaching this technique, great attention must be paid to the work of the brush and fingers, which should be widely spread apart to create a large area for the ball to support. There are several ways to lift the ball from the water:

pickup - under the ball floating on the surface, the water polo player brings the brush turned palm up, with fingers apart, after which the ball rises up;

overgrip with pressure and turn of the brush- the water polo player puts his palm with widely spread fingers on top of the floating ball, and with the pressure of the brush “presses” it into the water a little. Together with the ball, the hand turns 180o to the side and lifts it out of the water;

finger grip- the water polo player puts a palm with widely spread fingers on top of the ball and presses it into the water with the pressure of the brush. Weakening the pressure, the hand, together with the ball pushed out by the water, rises with the back of the hand up and holds the ball in weight;

with two hands - both palms with fingers spread wide are superimposed on the ball so that the thumbs hold it from above, and the rest tightly clasp it from the sides. Bending the arms at the elbow joints, the player raises the ball to the required height. This method is used only by the goalkeeper.

Stopping the ball. It is produced in cases where it is impossible to catch it from the summer. The ball is stopped by a brush exposed towards the flying ball and located at such an angle as to ensure that it falls on the water near the player. The goalkeeper can stop the ball with both hands.

Catching the ball. It is advisable to catch the ball "from the summer" without dropping it into the water, as this contributes to its transfer without delay in the right direction, unexpected shots on goal, and playing fast combinations. Catching the ball "from the fly" is possible with different positions of the body in the water: jumping, rising, swimming in place (in a vertical, semi-vertical or horizontal position).

During the flight of the ball, the player must focus on it, stretching forward a relaxed hand with spread fingers. Touching the ball, the fingers are the first to soften and absorb its impact on the palm. Further movement of the arm, which is retracted and successively bent at the wrist (dorsiflexion) and elbow joints, provides a soft and gradual decrease in the speed of the ball and its stop. In order for the ball to be successfully caught and remain in the palm of your hand, it is necessary to make all movements in accordance with the speed of its flight.

Moving with the ball in hand. The water polo player often has to move around the playing field, holding the ball in his hand. This technique is especially common when playing the ball with an extra player at the opponent's goal or in a situation where the player in possession of the ball is one on one against the goalkeeper of the opposing team.

To move around the field, the player uses "walking" in the water - forward or to the side (sideways). He holds the ball in his right hand, bending it at the elbow and wrist joints and making swing movements in the direction of back and forth, right and left. The left hand, extended forward, performs supporting strokes in the direction of the player's movement. Moving forward, the water polo player must simultaneously carefully observe the playing situation on the field, the location of the goalkeeper and other players of the opposing team in order to choose the most favorable moment for throwing the ball at the goal or passing it to a partner.

Dribbling. Skillful and fast dribbling is ensured by the correct technique of the “water polo” crawl, the characteristic features of which are a raised head, high shoulders, work under water and in the air with a bent arm. The ball is always in front of the water polo player, on the crest of a wave created by a raised head, chest and correctly working hands of a fast-swimming player. The movement of the bent arm contributes to the creation of a high pace of swimming; regulates the direction of the ball in cases where it deviates from the crest of the wave; creates favorable conditions for lifting and throwing the ball at any convenient moment.

How to pass the ball and shoot on goal.

There are a very large number of ways to pass the ball and options for shots on goal. During classes with students, the main goal is to study the basic, most simple elements.

Main throw. This is the simplest and most reliable technique, which is often used by water polo players to pass the ball to each other and shoot at goal.

The water polo player floats in place (torso in an upright position). Leaning on his left hand, the player lifts the ball from the water with his right hand, then quickly but smoothly takes his hand back and swings. Then, with a quick and sharp movement, the hand is directed forward.

The throw is made as one continuous movement - at first smoothly, then with increasing speed, ending with a sharp, whip-like movement of the brush.

Main throw with two hands (for goalkeepers). The water polo player lifts the ball from the water with both hands and takes them back to the swing position. Having chosen the direction of the throw, the goalkeeper extends his arms at the elbow joints and makes a throw.

10.2. Fundamentals of the Primary Education Methodology

A feature of training in water polo is the parallel development of methods of movement and techniques of ball possession.

The methodology for teaching the techniques of ball possession includes sets of special training exercises for each technical

an action that is performed on land and in water, without the ball and with the ball, on the spot and in motion. The selection of exercises is determined by several factors, with one of the most important being the complexity of the motor action when performing the technique.

Individual exercises in the water.

"Walking" in the water allows the goaltender and field players to keep their heads, shoulders and arms above the surface of the water. When "walking" in the water, the player takes a vertical position or position on his side, performs alternating or simultaneous movements of the breaststroke legs. Also, combined movements of these methods can be used.

The following exercises are used for training:

1. "Walking" in place, hands at the surface of the water.

2. "Walking" in place, hands behind the head, to the sides or up.

3. "Walking" in the water with turns on 90-180o at the signal of the teacher.

4. "Walking" in the water with a load in his hands.

1. Throw the ball up and catch it with both hands.

2. Throw the ball up with both hands, clap your hands, then catch the ball.

3. Throw the ball up with both hands, perform 2,3,4,5 hand claps, then catch the ball.

4. Throw the ball up with both hands, perform a 360 turn o, then catch the ball.

5. Throw the ball up with one hand and catch with both hands.

6. Throw the ball up with both hands and catch with one hand.

7. Throw the ball up and catch it with one hand.

8. The same, but with a different hand.

9. Throwing the ball from the left hand to the right hand.

1. Lifting the ball with your hand "pick up from below".

2. Lifting the ball with an “overgrip” hand with pressure and turning the brush.

3. Lifting the ball with the hand “with grip” with fingers and brush pressure.

4. Lifting the ball with both hands.

5. Do the exercises 1-4, but with a throw into the wall of the pool.

Movement exercises.

1. Dribbling the ball with a "water polo" crawl on the chest.

2. From i.p. - lying on your back, throwing the ball up with both hands.

3. From i.p. - lying on your back, throwing the ball up with one hand.

4. The same, with the other hand.

Pair exercises in the water.

"Walking" in the water (legs work alternately or simultaneously breaststroke).

1. Moving in pairs, holding the ball with both hands above the water (at face level). The movement is forward.

2. The same, but moving backwards.

3. The same, but the movement is performed sideways.

4. The same, but the movement is performed with a rotation.

Exercises with the ball in place (throws).

I.p. - standing at the bottom of the pool at a distance of 2-4 meters from each other.

1. Throws with two hands because of the head.

2. Throws with two hands from the chest.

3. Main throw with the right hand.

4. Main throw with the left hand.

5. Throw with one hand from the starting position - lying on your back.

6. Throw with two hands standing with your back to your partner.

Exercises with the ball in place (raising the ball from the water).

1. Raise the ball with your hand “pick up” from below and pass the ball to your partner.

2. Raise the ball with an “overhand” hand with pressure and turn of the hand, then pass the ball to a partner.

3. Raise the ball with a “grab” hand with fingers and brush pressure, then pass to a partner.

4. Raise the ball with both hands and pass the ball to a partner.

Note: the partner catches and receives the ball first with two hands, then with one "convenient" and "uncomfortable" hand.

Movement exercises.

Exercises are performed by two participants at the same time on adjacent lanes.

1. Pass the pass to a partner from a supine position.

2. Pass the ball to a teammate from a side lying position.

Group exercises in water (in a circle).

With one ball.

1. Passing the ball in a circle (clockwise).

3. Passing the ball in any direction (attention).

4. Passing the ball in a circle, through one.

5. Same, but counterclockwise.

6. Passing the ball to any player.

7. One stands in the center, he has a ball, the rest are around him. The center player passes the ball to each player in turn.

FROM two or more balls.

1. Passing two, three, four or more balls in a clockwise circle

2. Same, but counterclockwise.

3. One player stands in the center, he has the ball, the rest stand around him. The center player passes the ball to each player in turn, and the players in a circle between themselves pass another ball.