A weekly update from Coach Rodrigo and Coach Fraser

Another week in the books and we’re already seeing great improvements from our dual-sport athletes.


We continued our streamline focus this past week but we added a wrinkle.

It’s one of those wrinkles that you can’t avoid – breathing. Our athletes are learning how to breathe while maintaining streamline which is not an easy task. Breathing should be quick, to the side and with the mouth only just coming out of the water. There’s a pretty good chance that some water was swallowed! But we are getting better.

Please note that we are starting very slowly to use our equipment. We’d like to see all our athletes with their equipment ready and in proper suits in the next two weeks.

Water Polo

The focus this week was taking a shot from a wet pass. Most passes in water polo are wet, meaning it’s not directly to the hand but rather within arms’ reach, and it’s an essential skill.

The athletes learned how to make that pass and then pick up the ball from underneath to take the shot.

It seems to have certainly paid off because on Saturday, the goal count reached an all time high. And there were lots of first time goals from a few players, which is great to see!

A few reminders

  • Come at least 15 mins before the start of practice. We cannot have our practices disrupted by late-comers.
  • Every athlete must have their necessary equipment at all practices. Please make sure that they bring everything back. Coaches are not responsible for goggles, balls, caps, water bottles.
  • Lastly, let the coaches know of any absences at coach@capitalwave.ca. It is important so they can plan ahead.


I like quotes for inspiration. Sometimes I will put them on the board at practice and sometimes I get my quotes from the athletes.

With great responsibility, comes great power.