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Water Polo Cheat Sheet for Spectators and Parents

Adapted by Jim, loosely based on http://www.usawaterpolo.org/resources/understanding-the-game.html and https://m.wikihow.com/Understand-the-Rules-of-Water-Polo. There is another longer article Learn the Rules.

Foul Strategy

You will often see an offender who is under attack briefly let go of the ball and get awarded a free throw. This is an “impeding” foul for blocking a player for the brief moment they are not holding the ball.

A player cannot pass to another player of his own team inside of the 2-meter “red” zone, zone, since one of the two will be without the ball. This is the water polo version of “off-sides.”

A defender can get possession of the ball just by pushing their opponents arm underwater; if the ball goes under too, it’s theirs!

When a major foul is committed, the attacking team is awarded a free pass and the defending team must temporally play a player down. The defender must swim to the nearest corner and stay for anywhere between 0 and 20 seconds. If a player is excluded three times in the game, they must be substituted, and can not play for the rest of the game.

Fouls

Fouls in water polo are common and do not usually stop the game.

Minor Fouls, or, “What’s that whistle?”

A player who gets a minor foul gets possession of the ball and can pass to a teammate without interference, or if they are outside of the 5-meter (yellow) zone, score directly. The throw can be blocked after the ball leaves the player’s hands.

Top Ten:

blocking a player who is not holding the ball (“impeding”).
Holding the ball underwater so that the opponent cannot play it (“ball under”).
Touching the ball with two hands, or the fist (does not apply to goalkeeper inside of the 5-meter line).
Sending the ball out of the field of play
Being in the 2-meter “red” zone without the ball.
Failing to take a shot within 30 seconds (letting the shot clock expire)
Delaying too long before taking a free throw, or just wasting time (most often when a team elects not to shoot the ball and instead throws the ball to a vacant part of the pool and swims away without trying to retain possession).
Walking on or pushing off the bottom or sides of the pool (does not apply to the goalkeeper inside of the 5-meter line).
For the goaltender to go past the center line.

Major Fouls

Major Fouls – Simple Exclusion

The most common major exclusion foul is holding, sinking, or pulling back a player who is not holding the ball. Other (less common) exclusion fouls are interference with a free throw or for kicking or striking.

Major Fouls – Exclusion and Substitution

The exclusion with substitution is reserved for violence or disrespect. The offender cannot return to play for the rest of the game.

Major Fouls – Exclusion and Suspension

The brutality foul is when the offending player demonstrates obvious intent to injure another player. As a result of this foul: (1) the offending player is removed from that game and (at least) the next; (2) that team may not substitute for that player for four minutes of game time; and (3) the offended team is awarded a penalty throw.

Major Fouls – Penalty Fouls

A penalty foul is awarded when a player commits any kind of a foul in the penalty area (inside the 5m line) that, in the opinion of the referee, prevented a probable goal. This is most commonly awarded in situations where the attacker turns or gets inside the defenders and is fouled from behind.

Conduct Fouls

When the behavior of participants not in the water is inappropriate, the referees can issue yellow or red cards. The yellow card is given to the head coach and is a warning that the behavior of someone (including the head coach) on the bench is inappropriate. The red card is awarded when the behavior is bad enough that the referee must order that person to leave the bench. Someone who receives the red card may not have any visual, verbal, or electronic communication with any member of the team for the remainder of that game and all (including the pre-game warm-ups) of the next game.

Fun Fact

The word “polo” is an Anglo-Indian noun from Balti, the Tibetan language of the Indus valley, where they call a ball “pulu.” England imported horse polo, an ancient game in Southeast Asia, in 1871, and the “pulu” transferred over to water polo which was developed during the same general time.

Learn the Rules

Adapted by Jim, loosely based on http://www.usawaterpolo.org/resources/understanding-the-game.html and https://m.wikihow.com/Understand-the-Rules-of-Water-Polo

Objective

The aim of the game is to score the most by throwing the ball into the opposing team’s goal.

Starting the Game

Each team starts on their side’s wall with 7 players: 6 fielders and one goalkeeper, who wears helmet #1.

To start the game, the referee blows the whistle and throws the ball in at the center. The two teams race each other to be in possession of the ball.

Game Play

There are four quarters, and the teams change sides at the half.

A team has 30 seconds, sometimes more depending on the age group, to score a goal before losing possession of the ball. This is monitored with a shot clock.

At least two players on a team must touch the ball before a goal can be scored.

Either team may substitute players freely after a goal is scored, during a time-out, or between periods.

After each goal is scored, play is re-started at mid-pool.

The Field

The water is deep, touching the bottom is not allowed.

The goalkeepers are not permitted to cross the mid-pool line.

The “2-meter” zone is marked in red, and extends 2 meters from the goal.

No offensive player is allowed in the 2-meter zone unless they have the ball. A side-effect of this rule is that a player cannot pass to another player of his own team in this zone, since one of the two will be without the ball. This is the water polo version of “off-sides.”

The “5-meter zone” is marked in yellow, and extends 5 meters from the goal.

Fouls in this area are more severe. If an attacker is fouled in a way that prevents a would-be goal, the attackers get a free throw, called a “Five Meter.”

Fouls

Fouls in water polo are very common and do not usually stop the game. Many fouls are subjective and the players are skilled at not only hiding their own fouls, but also acting as though they were fouled when they weren’t.

Minor Fouls, or, “What’s that whistle?”

A player who gets a minor foul gets possession of the ball and can pass to a team-mate without interference, or if they are outside of the 5-meter (yellow) zone, score directly. The throw can be blocked after the ball leaves the player’s hands.

Most minor fouls are for blocking a player who is not holding the ball. This is a standard defensive tactic and the majority of the whistles are for impeding. You will often see an offender briefly let go of the ball so the referee grants a free throw, which opens options for the player to throw without interference, including directly into the goal (except within the 5-meter zone.)

Other (less common) minor fouls you’ll hear whistles for:

Holding the ball underwater so that the opponent cannot play it (“ball under”).
Touching the ball with two hands, or the fist (does not apply to goalkeeper inside of the 5-meter line).
Sending the ball out of the field of play
Failing to take a shot within 30 seconds (letting the shot clock expire)
Delaying too long before taking a free throw, or just wasting time (most often when a team elects not to shoot the ball and instead throws the ball to a vacant part of the pool and swims away without trying to retain possession).
Walking on or pushing off the bottom or sides of the pool (does not apply to the goalkeeper inside of the 5-meter line).
For the goaltender to go past the center line.

Major Fouls

When committed, the attacking team is awarded a free pass and the defending team must temporally play a player down. These fouls are coveted, and exploited when they happen.

In younger games, the defender must swim to the nearest corner and back; in older games, the player must leave the field until 20 seconds pass.

If a player is excluded three times in the game, they must be substituted, and can not play for the rest of the game.

Major Fouls – Simple Exclusion

Major Fouls – Exclusion and Substitution

The exclusion with substitution is reserved for violence or disrespect. The offender cannot return to play for the rest of the game.

Major Fouls – Exclusion and Suspension

Major Fouls – Penalty Fouls

Conduct Fouls

Fun Fact

Gameday Nutrition

Have young athletes in your family? Feeding them requires knowledge and planning. Not only do they need optimal nutrition for fueling and recovery from training, but they also must meet energy demands of growth and maturation. Help your kids refuel with the nutrients they need by focusing on family mealtimes before and after practice or game day.

Nutrition for Everyday Athletes

Focus on carbs for energy. Choose whole-grain bread, crackers, cereal, pasta and potatoes for lasting energy. Save sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour.
Spread out protein foods. Active bodies need protein to support growth and build and repair hardworking muscles. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies for lunch. Plant-based protein foods like tofu and beans also are great choices.
Use caution with fatty foods. Fatty foods slow digestion, which is not ideal for an athlete facing a competition. Greasy, fried foods and fatty desserts are filling and may leave your athlete feeling tired and sluggish. Skip the fries or pizza before practice, and keep fat content on the light side.
Eat with food safety in mind. Nothing will slow down your athlete more than food poisoning – having stomach cramps, nausea, vomiting or diarrhea after eating. Make sure you store snacks at proper temperatures to prevent spoilage. Keep cheese, yogurt, meat, eggs and salads made with mayonnaise in a refrigerator or cooler. Shelf-stable items such as nuts, granola bars and whole fruit can be tossed into a sports bag without a problem.
Flow with fluids. Good hydration should begin early in the day before kids even set foot on the playing field. Stay hydrated by drinking plenty of water during the day leading up to a game, especially in the two to three hours before game time. Continue to drink during the game (about 1/2 cup every 15 minutes) and afterward to rehydrate after sweat loss. Water should still be kids’ go-to drink for exercise that’s under 60 minutes. Training sessions over an hour may require a sports drink to replace electrolytes lost through heavy sweating.
Timing is everything. When you eat is just as important as what you eat. Your body needs two to three hours to digest a regular meal such as breakfast or lunch before an athletic event, while a small snack such as a granola bar can be eaten 30 minutes to an hour in advance. Load up at meals but don’t overeat, and keep snacks light as you get closer to game time.
Topping it off with milk. In addition to water, fat-free and low-fat milk also are smart ways to help young athletes meet their fluid needs. But that’s not all. Just one cup of milk packs 15 to 24 percent of the protein most school-aged kids need in a day. It also delivers important nutrients of which most young athletes don’t get enough, such as calcium, which is critical for building strong bones, transmitting nerve impulses, and helping muscles contract, as well as potassium for fluid balance.

Eating right on gameday is your athlete’s secret weapon for top-notch performance, whatever the sport. Here’s a sample game day nutrition plan:

Pre-game breakfast. Gather together the family for a pre-game breakfast about three hours before the event. Serve sliced and lightly grilled potatoes paired with scrambled eggs and fruit such as berries along with calcium-fortified orange juice or fat-free milk for a nutritious pre-game meal.
Don’t light-load or skip lunch. Many student athletes compete after school making lunch an essential fuel source. Lunch should be hearty and represent as many food groups as possible, including whole grains, lean protein, fruit, vegetables and low-fat dairy.
During the game/practice. Make sure your child keeps hydrated before, during and after practices and competitions. Dehydration results when your child athlete fails to adequately replace fluid lost through sweating. Dehydration that exceeds 2 percent body weight loss harms exercise performance, so make sure your child is well hydrated throughout the game with small amounts of water. Remind your child to replace fluid losses after exercise with lots of water. Also look to foods such as bananas, potatoes and fat-free or low-fat yogurt or milk. They contain potassium and carbohydrates which are important to replenish after exercise.
Post-practice or afternoon game snack. The hours after practice or a weekday competition may necessitate snacking before your family dinner. Make sure to have pre-prepared snacks ready when your kids arrive home hungry from a tough after-school practice or game. This can include sliced fresh fruit, low-fat yogurt and smoothies.
Post-game family dinner. For a tasty and filling post-game family dinner, include all five food groups — protein, grains, vegetables, fruit and dairy. Serve baked or broiled lean cuts of meat such as chicken breast, salmon or tuna. Include whole grains, for example, whole-wheat pasta with a low-fat tomato or cheese sauce. Toss in vegetables or include a side green salad. Then, complete your meal with fruit for dessert, such as baked apples or pears accompanied by a glass of low-fat or fat-free milk. Or create an instant yogurt parfait with layers of low-fat vanilla yogurt, fresh, frozen or canned fruit, and crunchy whole-grain cereal.