Junior Waves Swim and Polo (8U & 10U & 12U)

Born in 2011-2015


Do you want your kids to be independent in the water and learn fundamental aquatic skills?
Do your kids love to swim and play on team sports?
Do you want your children to learn life skills through competitions in two sports?
This is it. This is where it all starts.

Recent Success Stories



Capital Wave is excited to bring to Ottawa a first of its kind dual-sport program.
The Junior WAVES 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 Junior WAVES will have one swim practice, one water polo practice and one competition (game/race) practice for each session. The swimming focus will be on sprinting, endurance and cover all four strokes throughout the years. The water polo training will focus on ball control, treading water and game play. Our athletes will be participating in short course swim meets in the Ottawa area and in house water polo tournaments and games.


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 there is no such thing as “can’t”!

Why do one sport when you can do two? This just makes sense.

Waneek Horn-Miller, Olympian & Master Coach

What can athletes expect to learn?


  • Learning how to train properly.

  • 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 skills and basic shooting fundamentals.

  • Principles of the game.

  • Conditioning and endurance building.

  • Teamwork.

Minimum Requirements

  • Kids must be born between 2010-2014.
  • Swimmers must be able to complete 50 metres of recognizable front crawl (freestyle) under 1 minute and 30 seconds.
  • Evaluations may be required for new athletes. Spots are limited and subject to availability.

Training 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 or Team Aquatic). NO Flippers.
  • Pull-Kick Board (available at Amazon or on our SHOP)
  • Swim suit – one piece for girls and brief or jammer style for boys (NO board shorts and NO t-shirts)*
    • *Note: Club bathing suit will be required for any swim meets and/or water polo tournaments
  • Swim cap – one club swim cap (yellow)

Be sure to label all of your equipment and a mesh bag is highly recommended. 


  • Attend 85-90% of all practices
  • Show up on time 
  • Bring training equipment bag
  • Be ready to have fun and learn two sports!

Competition Opportunities

  • Compete in swimming and water polo weekly amongst other Junior WAVES groups
  • Swim Head Coach will invite certain individuals who they feel are ready to attend local swim meets
  • Water Polo Head Coach will invite certain individuals who they feel are ready to attend water polo games/tournaments

Why Two Sports?

Swimming and water polo go hand-in-hand. Take a look at some of the reasons below on how the two sports are so closely related!

I like swimming, is water polo for me?

  • 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.

I like water polo, is swimming for me?

  • 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.



Contact Us About Our 9U and 11U

Junior WAVES Swimming and Water Polo Program

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