This is 6-8 Sport’s favorite drill because it truly tests an athlete's range in the water. If an athlete is unable to pull over their hips and lunge to recover,  then they are most likely just swimming to positions in a game. This makes them vulnerable to get scored on. Water polo players move over their hips while keeping their eyes on the ball for the entire duration of the game. Once you swim to a position, you most likely lose track of the ball - putting you in a weak position. 

If athletes test low in the Two Buoy (with a high score), there are several ways to improve. 

Repetition

Use the Two Buoy Drill itself. This drill’s design can double as a training station to help improve over the hips mobility and speed. Start slowly by having athletes pull over their hips using their legs, and breast kick to the buoy. After they have reached the buoy, have the athlete recover by pulling themselves back over the opposite way, and using their legs to lunge back to the wall. Slowly increase the speed with each repetition or set. 

Visualization

It is important to have the athlete visualize a game scenario that is representative of this station. For example, x2 on 5 on 6 defense. Having to lunge right to block, then quickly recovering to block the other side; being head in feet out while playing defense in a zone. 

Drills: 

• One athlete is in the middle knocking down until a player passes

• Setting up 4 points and seeing how players move to touch each point

Suggested Drills: