Competitive Swimming and Water Polo (13U)

Ages 11 to 13

(born in 2009 & 2010)


Capital Wave is excited to bring to Ottawa a first of its kind dual sport program. The Competitive Swimming and Water Polo program is our new building block for developing life-long aquatic athletes. We’ve always believed that swimming is to water polo as skating is to hockey — they are intertwined in so many ways. Capital Wave has worked hard with Swim Ontario in the past year to build our coaching staff to get ready for this next chapter in our club’s history as a dual-sport club. We have put together a dual-sport program that guarantees FUN and DEVELOPMENT.

The 13Us will have two swim practices, one water polo practice and one game/race practice during the short-course swim season in the Fall.

In the Winter, this changes to one swim practice, two water polo practices and one game/race practice.

The swimming focus will be on sprinting and endurance and cover all four strokes. The water polo training will focus on ball control, conditioning, and shooting. Our athletes will be participating in swim meets in the Ottawa area and in water polo tournaments in the GTA and Montreal.

Athletes in this new program will be participating in swim meets all throughout the year with a focus on the smaller meets during the short-course season up and down the Ottawa Valley. And when water polo season starts in the Winter we’ll be ready for the tournaments with our honed aquatic abilities!

The way of the WAVE! Go WAVE Go!


Core Benefits:

  • Be a part of a dual-sport program!
  • Develop life-long aquatic athletes
  • Build confidence in the water
  • Meet new friends in a safe, fun environment, that also teaches life lessons
  • Build endurance and muscle tone
  • Learn water polo and swimming fundamentals designed by International and Olympic coaches
  • Learn that here is no such thing as “can’t”!

You don’t have to convince me that Capital Wave’s dual-sport program is the way to go. It’s going to be exciting to see the results in the years to come.

David Hart, Olympian & Master Coach

What can athletes expect to learn?


  • Introduction to race-pace training.

  • Proficiency in all four strokes.

  • Stroke efficiency.

  • Proper turns and starts.

  • Having and achieving goals as an individual and as a team.

  • Dedication to a sport, to a team and to an active, aquatic life!

Water Polo

  • Eggbeater and the base position.

  • Strokes that are designed for water polo play, e.g. water polo backstroke, head-up frontcrawl and sidestroke.

  • Ball handling, passing and shooting skills.

  • Principles of the game and introduction to strategy.

  • Conditioning and endurance building.

  • Teamwork.


  • Athletes must be born between 2009 and 2010 (Exceptional 2011/2012 invited by Head Coach).
  • Swimmers must be able to complete 50 metres of recognizable front crawl (freestyle) under 1 minute and 15 seconds.
  • Evaluations may be required for new athletes. Spots are limited and subject to availability.

Equipment List

  • 2 pairs of goggles from a reputable brand such as Speedo, Tyr, Nike, and Arena
  • Size 3 Water Polo ball – available here
  • Swimming fins (short blade fins available at Decathlon and Team Aquatic)
  • Kickboard
  • Pull buoy
  • Swim suit – one piece for girls and brief or jammer style for boys (no swim shorts)
  • Swim cap for hair that touches nape of neck or obstructs vision (boys and girls)

Please be sure to label all of your equipment.

Why two sports?

I am already a swimmer…

  • Water polo is the ideal sport for swimmers.

  • Being a fast swimmer in a water polo game, means more breakaways, which means more goals. A goal can be just as rewarding as a medal.

  • Playing water polo will make you a faster swimmer. Need proof?

  • Everyone needs variety, even swimmers. Why not stay in the water, playing a sport where swimmers excel?

  • Counting tiles can, at times, be a bit boring.

  • We don’t do mornings!

I am already a water polo player…

  • Swimming is an essential part of water polo.

  • Being fast in a water polo game, means you’re probably a good sprinter. Winning a swimming medal can be just as rewarding as scoring a goal.

  • Learning proper swimming technique reduces shoulder strain and makes you faster and more efficient in the water.

  • For water polo players, there is no better conditioning than swimming. It’s exercise in our natural habitat.

  • For water polo players, counting tiles can be therapeutic.

  • Still no mornings.

Looking for 11U?
Meet the Capital Wave Coaches

Contact Us About Our 13U

Competitive Swimming and Water Polo Program

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