The Toronto Triggerfish are proud to be supported by the Ontario Trillium Foundation, as we grow the capacity and offerings of our water polo club!

Welcome to Christi's Corner!

Hi team!  Posted here are the skills you will want to develop in order to move up from the recreational/development practice to the advanced practice. Many players have asked how to know when they are ready - now, this will be your guide!

I've also come up with a few swim sets, as a good start for the players who are wanting to become faster and stronger in the water.  I'll also be adding to this page some reminders about strategy and in-pool plays, as well as a weight program geared for water polo.

Stay tuned to this space for lots of helpful hints and additions!

Ideal Knowledge for Advanced Practice Participation

This section is to help everyone better know what skills are advised in order to participate in the advanced practices.  If you have any questions about these, feel comfortable asking any of the coaches.

• Strong swimming skills (e.g.  6 x 100m on 1:45)
• Know offensive numbering system and position names
• Competency in all basic WP strokes  (head-up front crawl, stop and go, rollover, zig zag, water polo backstroke, trudgeon)
• Strong eggbeater skills
• Proper mechanics of jumps
• Proper mechanics of blocking
• Proper defensive body positioning
• Knowledge of defensive tactics (incl. press and crash, full-court press, 1-2 drop, 2-3-4 crash)
• Proper passing and shooting mechanics
• Basic drills (e.g. 2-4 shooting, Montreal, 3 on 2 counter)
• Proper power play set-up and motion for each position

Even more important than these basic maneuvers is game sense, which for most people can only be developed through practice.  Elements of good game sense are not limited to, but include:

• Ability to communicate with teammates in the water
• Knowing how to respond appropriately to various opponents’ tactics
• Vision and awareness on defensive and offensive counter attack
• Sense of where to pass before you even receive the ball
• Quick decision making on offense
• Ability to change playing style based on opponent’s skill level

Evidence of good game sense can really only come from observation by the coaches during play.

Water Polo Swim Workouts

Swim Set #1

400 Warmup (rollover, zigzag, H.U.-head-up free, eggbeater)
 
4x25 0n :30 breathing every 5 strokes
4x25 0n :30 breathing every 7 strokes 
 
10x50 freestyle on :50 holding 35-40 seconds between

10x50 25kick 25pull on 1min
 
400 (50 Head down freestyle, 25 breathing every 7, 25 Head up freestyle)
 
TOTAL 2200 metres

Swim Set #2

200 Freestyle, 200 Back, 200 Freestyle (take 1 minute between every 200m)

10x 75 (1st 50m 80%, wait 5 sec., 25m 100% Head Up)

4x25on :30, 2x50 on :50, 4x 25 on :30

8X25 KICK ON :45 (alternate flutter and whip)
8X25 PULL ON :30 (all freestyle)

10x25m  Head Up sprint with 2 jumps at start and 2 at end of each 25m

400 Cool Down

TOTAL 2700 metres

Swim Set #3

200 Warmup (Choice)

10X100m (25 FLY/ 50 head down freestyle/ 25 FLY) on 2:00

10X50m (25m water polo backstroke, 25m zig zag)

10x50m (25m head up freestyle, 25m head down freestyle)

4 x 50 100% Sprints on 1:30

200 Cool Down (Choice)

TOTAL 2600 metres

Weight Program

Click the link below to open the weight program document in MS Word:
Christi's Weight Program

Practice Schedule

Today: Thursday September 9:  9:00 - 10:00pm
U of T: Benson Pool
Beginners & Recreational Playyers

Friday September 10:  9:00 - 10:00pm
U of T Main Pool: South End
Advanced & Competitive Players

Practice Change:
Sunday September 12:  6:00 - 8:00pm
House League
U of T Main Pool : North End

Thursday September 16:  9:00 - 10:00pm
U of T: Benson Pool
Beginners & Recreational Playyers

Friday September 17:  9:00 - 10:00pm
U of T Main Pool: South End
Advanced & Competitive Players

For Directions to our practices, click here.

Upcoming Events

Saturday, September 11:  7:00-11:00pm
2010/2011 AGM – “Kings & Queens”

Murano Condo Party Room
37 Grosvenor (Bay & Grosvenor)

Questions? E-mail info@triggerfishwaterpolo.ca.

©2010 Toronto Triggerfish Water Polo / Downtown Aquatics Corporation
All rights reserved in all media.