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Back to back state champions

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Stevenson High School, 2018 State Water Polo Champions

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Water Polo 101: 6 Simple Ways to Improve Your Game

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You should join water polo so you can:
Make new friends and be a part of a supportive team
Stay in shape with a sport that works your entire body
Play on a very competitive team that gives you the best opportunities
Don’t sweat, play polo!!!

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So, you are seeking an introduction to water polo? The first thing to know is that while a few sports claim to be the 'sport of kings', water polo officially has the royal seal of approval.

The Duke of Cambridge himself is a fan of the sport and played at university and at national level for Scotland.

It's also a sport we can truly call our own, with the first set of rules for the game developed in 1885 by the Swimming Association of Great Britain, a precursor to the ASA.

The sport combines speed and strength, as well as teamwork and a high level of fitness. One outfield player can cover up to two miles in one game alone!

So how do you play water polo? Find out below.

Introduction to water polo rules

Put simply, there are goals at each end of the pool and the winner of the game is the team that scores the most goals by getting the ball between the posts.

Players are not allowed to touch the bottom of the pool and have to tread water the whole time. Water polo players use a movement called eggbeater which is more efficient than the normal action of treading water.

Players can move the ball by throwing it to a teammate or swimming while pushing the ball in front of them. They can only hold the ball with one hand, other than the goalkeeper who can use both hands.

The match starts with a swim-off. The ball is released in the middle of the pitch with the players lined up along their own goal lines. The first team to reach the ball has the first possession of the game.

After each goal, the team who conceded resume the match with the ball. All players for each team must be in their own half at the resumption of play.

Water polo matches have two referees with one stood on either side of the pool. The referees are in control of the game and are the only officials who can award fouls. Click here to find out more about fouls and the physicality of water polo.

How many players are on a water polo team?

In senior water polo and most junior games, water polo teams consist of 13 players. Each team is allowed to have seven in the water at one time - six outfield players and one goalkeeper.

Except for the goalkeeper, players move continuously around the pool during a game. Most teams structure their outfield players with one centre back, one centre forward, two drivers and two wingers. Click here to find out more about water polo positions.

Water polo players need remarkable stamina because of the considerable amount of holding and pushing that occurs during the game.

As it's such a fast game and can be quite draining, each team is also allowed a maximum of six substitutes (one goalkeeper and five outfield players).

Players can be substituted in and out of the game at any time although the goalkeeper can only be replaced by the substitute goalkeeper and the outfield players by designated outfield substitutes.

The player coming in to the game can only enter the match at the following times:

during the intervals between periods of play

after a goal has been scored

during a timeout

How long does a water polo match last?

Under FINA rules, a water polo match is divided into four quarters of eight minutes.

However, because the clock is stopped when the ball is not in play, the average quarter lasts around 12 minutes.

Each team is only allowed to hold onto the ball for a maximum of 30 seconds before shooting for the goal. If they haven't done this then possession passes to the other team.

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An Introduction to Water Polo | Water Polo Explained

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So, you are seeking an introduction to water polo? The first thing to know is that while a few sports claim to be the 'sport of kings', water polo officially has the royal seal of approval. The Duke of Cambridge himself is a fan of the sport and played at university and at national level ...

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If you're looking for a sport which combines the teamwork and strategy of rugby and hockey as well as the toning benefits of swimming, then welcome to the world of water polo!

Water polo players come in all shapes and sizes, with different positions requiring different strengths. The sport also has a great social side, both in the water and out.

Read our 8 health benefits of playing water polo to find out more.

8 health benefits of playing water polo

Physical benefits

1. Toning
Water polo players are constantly on the move, using an eggbeater kick to stay high in the water. A good eggbeater is vital to water polo and uses every muscle in your legs, bum and hips. Think it sounds easy? Try doing an eggbeater kick for five minutes non-stop in the deep end of your local pool and tell us how you got on!

2. Stamina
You can't switch off for a second in water polo. There's no 'easy swimming'. It's a high-paced game where essentially you are interval training, sprinting from one end to the other. And an end-to-end match can see players swimming up to 4km.

3. Power
Have you tried swimming when you're carrying an extra 80kg from someone lying on you or holding you down? In case you hadn't worked it out, it's difficult. And it's a great way of building upper and lower body strength.

4. Works the core
With your legs otherwise occupied kicking to keep you afloat, changing your position comes from your core. Twists, turns and throws are all core-driven moves and will help defined your abdominal muscles.

5. Weight loss
With all the swimming, jostling, throwing and kicking, it's no shock that you can shifting loads of calories in a water polo match. A XXXX survey found an average of 700 in an hour.

6. Easy on the joints
Water polo is an intense, physical game, but the fact that it's played in water means it's easier on joints than sport played on hard ground. Are your knees struggling on a rugby, football or hockey pitch? Then come on down and join us in the pool!

Mental benefits

1. Social
Playing team sports is a fantastic way for people to develop their social skills. Teamwork and good communication are vital for success in water polo.

2. Problem solving
Another benefit of playing a water polo is that it's great at developing problem solving. You'll learn strategies to break down a defence and how to play with an extra player. Water polo involves having to think on your feet and find the best scenario straight away.

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8 Health Benefits of Playing Water Polo | About Water Polo in England

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If you're looking for a sport which combines the teamwork and strategy of rugby and hockey as well as the toning benefits of swimming, then welcome to the world of water polo! Water polo players come in all shapes and sizes, with different positions requiring different strengths.

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Maggie Steffens (L) passes over Guannan Niu of China at the Rio 2016 Olympic Games at Maria Lenk Aquatics Centre on Aug. 11, 2016 in Rio de Janeiro.

The sport of water polo is quickly becoming hotter than the water it's played in. USA Water Polo and the National Federation of High School Association are reporting the sport is now one of the fastest growing sports with an all-time high in membership.

So we asked two-time Olympic gold medalist Maggie Steffens to share why she thinks everyone should try the sport, including which interpersonal skills it will enhance outside the water.
Download the Team USA app today for breaking news, Olympic and Paralympic team bios, videos and more.
1. It's A Great Sport For Getting Comfortable In The Water
"Unintentional drownings are the leading cause of youth deaths right now," said Steffens, who recently learned this fact in a social entrepreneurship class she is taking at Stanford University. "I feel so dumb that I didn't even know it was an issue."

"I was so naïve. It was something I would have never even thought of because at 2 years old I could swim."

She realizes not everyone has that opportunity, but with "water polo and its association with swimming, it's going to help prevent unintentional drownings and get people comfortable in water," she said.

It's also a sport where "it doesn't matter if you're from California or Texas, just getting in the water and being exposed to water safety is going to allow you to feel comfortable - whether you're in a lake or an ocean, or fall in a pool," she said. "And it's also going to inspire your younger siblings to want to learn to swim, which is going to help them be comfortable if they fall in a pool, or are in the ocean by themselves."

2. You Can Be Any Size Or Shape And Be The Best Player In The World
"I think one of the best things about water polo is that any body type can be the best player in the world because the water evens out the playing field," she said. "You can be tall, you can be short, you can be smaller or you can be lanky."

According to Steffens, you need to be fit and strong in order to play water polo, but she said, "for example, look at Brenda Villa. She was player of the decade and she's 5-4 and Hispanic. Ashleigh Johnson, who's probably like 6-2, really strong and muscular, African American and one of the best players in the world right now. And then there's Kiley Neushul who's 5-8, white and really muscular but not that long.

"I think that's something so cool and incredible for young girls to help them grow that confidence and be proud of their body type. To know that their body type can excel in this sport and be proud of it. There are no stereotypes when it comes to water polo and that's a cool thing that gets overlooked about the sport."

3. It Will Make You Tough - Just Ask The Navy SEALs
Water polo might not look like a sport that's riddled with injuries but that doesn't mean you don't have to be tough to play it. Steffens admitted that you actually have to be tough mentally to play this sport.

When playing water polo, she said, "you are basically trying to solve problems intellectually while trying to stay above water while swimming up and down the pool while using every muscle in your body while someone is trying to physically beat you down. You have to mentally stay stable and emotionally poised."

"Mental toughness is something that's extremely important in competition and in sport, but it's also something that's going to help you be successful in life - whether it be adversity with family or personal issues or trying to overcome a challenge in the business world," the 23-year-old said.

That explains why "a lot of Navy SEALs were water polo players," she said. "Personally, I think that they have to be the most mentally tough people on the planet."

4. It Will Teach You To Be A Great Communicator

Communication is key in water polo, and the sport will improve communication skills out of the water as well. With so much going on in the water at once - and 14 athletes in the pool at a time (seven per team) - it's important to communicate efficiently with your teammates.

"Our sport is probably one of the most necessary sports to have strong communication," Steffens deduced. "You have to communicate so much because you're in the water and things are moving so fast.

"You have to be able to communicate your vision, whether your vision is a goal or hey, there's someone behind you, or hey, I need the ball here instead of there. I know personally my communication skills outside of the water have improved tremendously because of water polo," she said.

It's something she has seen even with her teammate and older sister, Jessica. "My sister and I are a lot more open with one another because of water polo," she said. "Before the London Olympics we lived together, and there would be something unrelated to sport, like the dishes, and instead of being silent about it and acting like it wasn't a big deal, instead we'd be like, Hey, I need you to do this. Or, why are you being so annoying?"

"Go to one practice of water polo and I guarantee it will help strengthen a relationship - at least make it more open and honest, that's for sure!"

5. Because Fewer People Play, There Is More Opportunity For Growth - And Scholarships
Even though water polo is a growing sport, Steffens said, "It's still a smaller sport." But that's just one more reason why she would suggest kids get into the sport of water polo.

"People are definitely starting to realize how fun and amazing water polo is. But because it's a smaller sport, there is a smaller pool that people are choosing from in terms of colleges."

That also means that opportunity for scholarships is more of a possibility with fewer people to give them to. "So why not put yourself in an area that's not as popular?" Steffens suggested. And then, "hopefully as the sport grows and gets more awareness, more and more colleges will pick it up as a NCAA sport."

USA Water Polo is hoping to grow the sport with a program they created called Splash Ball. Steffens explained it as "a game for 10-and-unders, and it's mainly swimming and learning the rules of water polo. Mostly it's to get you comfortable with a water polo ball, being on a team and seeing the nets."

It's something she wishes was around when she was first starting the sport.

"When I started back in 2000, I was 7 years old but playing with 18-and-under, because that's all we had at the time. Was I good? No, not at all. I was awful, and playing with 17-year-olds. But I got to touch the ball. And I would recommend that to young people - just to get the exposure to water polo. It's so important."

6. If You Have Ever Loved Playing Any Sport, You'll Love Water Polo
Most people liken water polo to swimming, but Steffens disagrees with that comparison.

"It's actually very similar to basketball," she said. "It's like basketball in that everyone plays defense, everyone plays offense and there's a 30 second shot clock."

And truthfully, she continued, "Water polo encompasses so many different sports. It also has the swimming factor, a lot of factors come from soccer, there's a wrestling factor. And there's also the hockey factor in terms of man up, man down and moving the puck or the ball up and down the court."

Because so many sports are tied into it, it makes it fun for people to try - and watch.

"A lot of people will say, I don't know water polo that well so I'm not going to watch it," she said. "But if you've ever played - or watched - a basketball game or a soccer game or a hockey game, you're going to love playing and watching water polo!"

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water polo is one of the fastest growing sports

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Water Polo Is One Of The Fastest Growing Sports, Here Are 6 Reasons You Should Try It

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Maggie Steffens (L) passes over Guannan Niu of China at the Rio 2016 Olympic Games at Maria Lenk Aquatics Centre on Aug. 11, 2016 in Rio de Janeiro. The sport of water polo is quickly becoming hotter than the water it's played in.

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Mission accomplished.

The Stevenson girls water polo team put the finishing touches on an unprecedented third state title in the last four years after handing Fenwick a 12-7 defeat in the championship game in Lincolnshire on Saturday evening.

The Pats, ranked No. 1 in the state all season, followed a familiar blueprint: pressure defense and balanced scoring.

"A lot has so much to do with chemistry," said All-American attacker and USC-bound senior Claire Haas. "We've all been playing together for so long, we just trust each other in the pool and know what each is going to do.

"And the support of the coaches and fans is amazing. I'm so ecstatic right now. It's going to be hard to leave these girls. I'm so proud of them. They played out of their minds."

Haas did her usual thing, scoring 3 goals and dishing out 3 assists. She also drew 5 ejections and a penalty shot while also collecting 6 steals.

Fenwick (24-7) got on the board first after a goal by junior Pauline Correa 15 seconds into the game.

But Stevenson came right back with goals by junior attackers Kalista Tapas and Lauren Maloney to give the Pats the lead for good at 2-1. Maloney then scored her second and senior attacker Amelia Eastman also scored for a 4-2 advantage after the first frame.

"The girls are so resilient and we pressed them (Fenwick) hard," said coach Jeff Wimer, whose team finished the year 35-1 on the season. "They know what to do out there and trust each other. This is really special for the seniors. They've played together so long. This run we've had started three years ago and everyone has bought into it. We just want to keep the machine rolling."

Stevenson padded its lead to 7-3 at halftime after two scores by Haas and another by Maloney.

Correa scored her second of the game for the only tally in the second for Fenwick.

Then came the huge third quarter, when the Pats really took control.

"That's our quarter. We just needed to settle in," said junior defensive specialist Eleanor Michaud, who scored a goal to go along with 2 assists and 6 steals. "Once we got going and the nerves settled, we knocked it out of the park."

Maloney, who has been an unsung hero all season, led the Pats in scoring with 6 goals, including two more in the third.

Haas added another to make it 10-6 after the third. Correa, Harper Daniels, and Kassy Rodriguez all scored single goals for the Friars, who trailed 10-6 heading to the fourth.

Pats junior keeper Anna Mossakowski took charge in goal in the fourth, stopping 5 big shots -- including one on a penalty to knock the wind out of Fenwick's sails.

"This is big for me," said Mossakowski, who stopped 13 shots on the night. "We've worked so hard and we play, practice and train all year. Definitely worth it, and I owe so much to my teammates. They help take the pressure off. I just try and focus on the ball and react. We mimic shots in practice, which obviously helps."

Maloney scored to lead off the fourth, followed by Michaud taking advantage with a goal in a man-up situation to round out the scoring -- and title -- for Stevenson.

Eastman finished with a goal, assist, and 2 steals, while Maloney also had 1 assist while drawing 2 kick-outs to go along with 7 steals. Tapas had the one goal, 2 assists, and a steal. Senior attacker Eileen Hoang was also disruptive on defense with 8 steals, which ultimately led to 2 Patriot goals.

* Earlier in the day, the champs had beaten Naperville North 13-6 in the semifinals. Maloney scored 6 goals while Haas had 3. Tapas also scored a pair and Mossakowski stopped 8 shots for the Pats, who led 9-1 at halftime.

For the Huskies, Isabelle Rocco scored the hat trick and Taylor Wessel, Meg Sparacino, and Chloe Tsao all had 1 goal apiece. Keeper Grace Raquel stopped 3 shots in the losing effort.

Naperville North went on to beat Loyola 11-9 to earn a third-place trophy, the highest finish the girls program has ever had.

"This is the best we've ever done and I'm so happy for the girls, especially our four seniors (Savannah Swanson, Alli Horn, Kelsey Ryan, and Rocco)," said Naperville North coach Andy McWhirter, whose team finished 24-9-1. "We re-focused after a rough morning and finished it all the way until the end. All of the hard work paid off."

Against Loyola, Rocco and Wessel scored the hat trick and Horn added 2 scores. Single goals were scored by Ryan, sophomore utility Lainey Eckholm and freshman utility Anna Tarantino. Raquel stopped 9 big shots in the victory.

Lauren Voss scored 5 goals for Loyola, which finished 20-14.

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Girls water polo: Stevenson's plan is a winner

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Mission accomplished. The Stevenson girls water polo team put the finishing touches on an unprecedented third state title in the last four years after handing Fenwick a 12-7 defeat in the championship game in Lincolnshire on Saturday evening. The Pats, ranked No. 1 in the state all season, followed a familiar blueprint: pressure defense and balanced scoring.