There are countless ways to teach, train, practise fitness and skills. A few are presented here as a starting point.


This has already been examined in 5 Training however some more examples of relay training exercises are:

(1) Pursuits

PAIRS. The pair start on opposite sides of the pool. At the start the far player goes under water and waits as the near player sprints across the surface to him/her. There the sprinter turns, goes underwater and the pair swim a length underwater. They then take a breath and swim another half length underwater. They then finish on the surface splitting up so that they end up on the opposite side of the pool from where they started, at which time the next pair start.

(2) Back/Forward

PAIRS. The pair start at the same time. One with the puck will swim the whole length underwater - passing forwards to the other player. The other player will come down in front of the first player, receive the puck, swim a lane, then leave the puck, hit the surface and then repeat. After one length the exercise is repeated but with the roles swapped - the player who did the length underwater now becomes the receiver going up and down ahead of the other.

(3) Flicking

With Puck Flicking every second lane - to 6th lane and back. TOUCH WALL UNDERWATER.

(4) Breath-hold

Lengths underwater with flutterboard held vertically.

(5) Lanes

Each relay team swims the puck one lane at a time out - returning

underwater. When the puck gets to the end bring it back one lane at a time

(6) Bumps

Lengths swimming two lanes, flick puck, surface and then come down and repeat.

(7) Three Passing

Lengths in groups of three passing the puck between the three. Swap the middle player every length. Emphasize team work - don't pass if no-one is down - wait for them to get down.

As a variation have the outer pair try to pass to each other - missing out the centre player who trys to intercept the passes.


(1) Tackling

Form a circle of at least 6 players. One starts with the puck and swims around the circle to the next player who tackles with a turn and swims to the next. Repeat this several times around the circle.

The object is simply to practise tackling.

(2) Circle Passing

Form a circle of at least 4 players. Pass around the circle with the puck going behind (on the outside of the circle) each player. Players have to receive the puck by turning away from the centre. Change direction after a few times around.

The object is to practise gaining possession in a turn and passing out of a turn.

(3) Circle Passing

Form a circle of at least 4 players. Pass around the circle with the puck going in front of each player. Players have to move the puck on as quickly as they can. Change direction after a few times around.

The object is to practise quick control and passing of the puck.

(4) Piggy In The Middle

6 players. Split into three groups of 2 players. Using the lane markings on the pool bottom form three regions:



The outer two pairs try to pass the puck to each other through the centre region; the centre pair try to intercept the puck. Players may only reach as far as their elbow out of their region.

When the centre pair get possession they try to flick past either of the outer pairs regions (marked by lines "1" or "4" in the diagram).

Any one pair may make ONE pass only between themselves, and waiting with the puck to outlast an opposition should not be allowed. The object is to practise quick passing and team work.

(5) Possession 10 Minutes

There should be at least 3 per side. The team that puts together N+2 passes consecutively where N is the number of players in that team can punish the other. (50m, Divewell etc.)

The object is to practice accurate passing, controlled reception and team work.

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