Water polo is a demanding team sport that involves throwing and catching a ball while alternating between treading water and short but intense swimming sprints. The sport has rightfully been compared to hockey in the pool, but without the pads. Those new to the sport should emphasize conditioning, ball handling, passing and receiving, and shooting in their training.
To practice starting sprints and improve anaerobic conditioning, start by treading water about two yards from the end of the pool. On a whistle command, swim as fast as you can to the center of the pool and return to your starting position.