It is often described as "soccer in the water," but honestly, that’s a massive lie. If you’ve ever actually tried to figure out how to play water polo, you quickly realize it’s more like wrestling while trying to run a marathon in a pool—all without being allowed to touch the bottom. It’s brutal. It’s exhausting. But for the people who get hooked, there is nothing else like it.
The sport dates back to the late 19th century in Great Britain, where it started as a sort of "water rugby." It was violent. Players used to ride on floating barrels and hack at each other with sticks. Thankfully, the modern game—standardized largely by the World Aquatics (formerly FINA)—is much more about finesse, speed, and tactical positioning, though the underwater wrestling hasn't exactly disappeared.
Most people see the surface: the splashing, the yellow ball, the whistling. What you don't see is the "eggbeater" kick happening below the waterline, which is basically the engine of the entire sport. If you can't eggbeater, you can't play. Period.
The Physical Reality: It’s All in the Legs
To understand how to play water polo, you have to accept that your legs are going to burn. Constantly.
Unlike swimming laps where you use a flutter kick to move forward, water polo relies on the eggbeater. It’s a circular kicking motion where your legs move independently. Left leg goes clockwise, right leg goes counter-clockwise. This provides a stable, constant lift that keeps your head and shoulders high out of the water. If you try to use a regular kick, you'll bob up and down like a cork. That makes it impossible to pass or shoot accurately.
Pro players, like those on the U.S. National Teams, can lift their entire torsos out of the water using just their legs. Imagine doing a vertical jump, but in ten feet of water. That is the level of explosive power required.
Then there’s the "no touching the bottom" rule. In a regulation game, the pool is usually at least two meters deep. If your toe even grazes the floor, the referee is going to blow the whistle. You are essentially "flying" in the water for four quarters of eight minutes each. It’s a cardiovascular nightmare, but it builds an elite level of fitness that few other sports can match.
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Mastering the Ball (With One Hand Only)
Here is a weird rule for beginners: you can only use one hand.
Unless you are the goalkeeper, touching the ball with two hands is a turnover. This makes ball control incredibly difficult because you have to learn how to "palm" the ball or use the water’s surface tension to your advantage. Most beginners struggle with the "pick up." You don't grab the ball from the top; you put your hand underneath it and lift.
Moving with the Ball
You aren't allowed to just swim with the ball in your hand. Well, you can, but it’s slow. Instead, players do what’s called "dribbling." This isn't like basketball. You swim a high-elbow freestyle stroke with the ball cradled in the wake created by your head and chest.
- Keep your head up at all times.
- Your elbows should be high to protect the ball from defenders.
- The ball stays between your arms, bouncing slightly on the bow wave you create.
If a defender gets close, you have to be able to "set" the ball—basically pushing it away or shielding it with your body—without using that forbidden second hand.
Understanding the "Ordinary" and "Excluded" Fouls
The whistling in water polo is constant. It can be confusing for spectators because it seems like the ref is just bored and wants to make noise. In reality, the foul system is the heartbeat of the game’s strategy.
There are Ordinary Fouls. These happen all the time. If a defender reaches over a player's shoulder or touches them while they aren't holding the ball, the ref blows the whistle. The player who was fouled gets a "free throw." They get a few seconds to pass the ball without being pressured. If you are outside the 6-meter line, you can actually shoot directly off an ordinary foul, provided you do it in one continuous motion.
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Then things get serious with Exclusion Fouls. This is the water polo version of a "power play" in hockey. If you kick, sink, or pull back a player who doesn't have the ball, you get "rolled." You have to swim to the re-entry area (the "sin bin") and wait there for 20 seconds or until a goal is scored.
Playing "6 on 5" is where most games are won or lost. The attacking team spreads out in a semicircle around the goal, trying to find a gap in the defense, while the shorthanded team slides back and forth, trying to block lanes with their arms.
The Tactical Setup: Positions on the Field
You can't just swarm the ball. If you do, the other team will counter-attack and score in five seconds. Most teams use a "3-3" or "umbrella" formation.
- The Center (The Hole Set): This is the most physically demanding spot. You sit at the 2-meter line, right in front of the opponent's goal, with your back to the net. Your job is to wrestle the defender, get the ball, and either turn and shoot or draw a foul.
- The Wings: These players stay near the edges of the pool. They provide width and are usually the fastest swimmers on the team.
- The Drivers (Flanks): Positioned around the 5-meter mark, these players are the playmakers. They move constantly, trying to "drive" toward the goal to create confusion in the defense.
- The Point: Located at the top of the umbrella, furthest from the goal. This player is like a quarterback. They see the whole field and usually head back first on defense to prevent fast breaks.
- The Goalie: The only person allowed to use two hands. They need incredible leg strength and long arms. They also act as the "general," shouting directions to the defense because they have the best view of the pool.
The Secret World of Underwater Physicality
If you want to know how to play water polo like a pro, you have to acknowledge what happens where the refs can't see. Because the water is often churned up and bubbly, coaches and players know that a lot goes on beneath the surface.
Suit grabbing is common. Kicking off a defender's hip to get a head start on a sprint is a standard move. While the rules officially forbid this "brutality," it is a part of the sport’s culture. You have to be tough. If you get frustrated because someone is grabbing your trunks, you’ve already lost the mental game.
Actionable Steps to Actually Get Started
Don't just jump into a game. You’ll drown—or at least feel like it. Water polo is a "skill-heavy" sport, meaning you need a base level of technique before you can even participate in a scrimmage.
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Step 1: Fix Your Swimming
You don't need to be an Olympic swimmer, but you do need "water polo freestyle." This is a short, choppy stroke with your head completely out of the water. If you can't swim 500 meters without stopping, start there.
Step 2: Practice the Eggbeater Daily
Sit in the deep end of a pool. Try to keep your dry hands out of the water. Then try to keep your elbows out. Then try to hold a weighted ball above your head. Do this for 10 minutes every session.
Step 3: Buy a Real Water Polo Ball
They are grippy and yellow. A cheap rubber ball from a grocery store won't work because it gets slippery when wet. Practice picking it up from the water and "transferring" it from your palm to your fingertips.
Step 4: Find a "Masters" or "Age Group" Club
Water polo isn't usually a "pick-up" sport at the local gym. Look for clubs affiliated with USA Water Polo or your local national governing body. Most have "Intro to Polo" clinics for adults or kids where they teach you the fouls without the high-pressure environment of a tournament.
Step 5: Master the "Dry Pass"
In a game, you never want the ball to hit the water if you're passing to a teammate who is moving. Practice throwing the ball so it lands directly in your partner's hand. This requires a high release point and a lot of wrist snap.
Water polo is a sport of attrition. It’s about who can endure the most physical pressure while still making a smart 15-meter pass. It’s hard, but the camaraderie built in that struggle is exactly why people keep coming back to the pool.