Master the 5 Essential Underwater Hockey Drills to Boost Your Speed and Stickhandling

You’ve probably felt that split‑second panic when the puck slides past you and the other team scores. In underwater hockey that moment can be even more brutal because you’re fighting both the water and the clock. That’s why a handful of focused drills can change the game for you – they sharpen the two skills that win matches: moving fast and handling the stick like a second hand.

Why Speed and Stickhandling Matter

Speed in our sport isn’t just about how quickly you surface. It’s the ability to explode from a static start, glide through a lane of opponents, and recover your breath without losing momentum. Stickhandling, on the other hand, is the art of keeping the puck under control while you’re upside‑down, breathing through a snorkel, and dodging a wall of bodies. When you combine the two, you become the player coaches love to put on the power play.

I still remember my first tournament after swapping the pool lane for the underwater rink. I could sprint like a dolphin, but my stick felt like a clumsy oar. I missed three simple passes and spent the rest of the game chasing my own shadow. The lesson? Speed without control is just frantic flailing. The drills below give you both, in a way that fits into any weekly training schedule.

The 5 Drills

Below each drill you’ll find a quick setup, the key focus, and a tip that helped me shave seconds off my lap time.

1. Surface Sprint with Stick

Setup: Mark a 10‑meter line on the pool deck. Each player starts at the edge, stick in hand, puck on the surface.

Execution: On “go,” sprint to the line, dive, and immediately surface on the other side while keeping the stick vertical. Once you break the surface, push the puck forward for 5 meters, then return to the start.

Why it works: This drill forces you to transition from surface sprint to underwater glide without losing the stick’s orientation. It mimics the burst you need after a turnover.

Pro tip: Keep your head low and eyes on the line while you dive. I used to look at the puck too early and lost speed. A simple mental cue – “line first, puck later” – kept my body streamlined.

2. Bottom‑to‑Bottom Push‑Pull

Setup: Place a puck at the bottom of the pool, 3 meters from the wall. Use a weighted belt or a small sandbag to simulate a defensive block.

Execution: From a stationary start, dive, retrieve the puck, push it 2 meters forward, then pull it back to the starting spot using only your stick. Do this for 8 repetitions.

Why it works: The push‑pull motion builds the wrist strength needed for quick flicks and the core stability for fast reversals.

Pro tip: I used to rely on my arms alone, which made me tire quickly. Engaging the core and using a slight hip twist gave me more power with less fatigue.

3. Figure‑Eight Stick‑Control

Setup: Set two buoys 4 meters apart, forming a figure‑eight path. Place a puck at the center.

Execution: Swim through the figure‑eight while keeping the puck glued to the stick. Change direction at each buoy without dropping the puck. Perform 6 laps.

Why it works: This drill forces you to maintain puck control while navigating tight turns – exactly what you face in a crowded rink.

Pro tip: Keep your elbows slightly bent and use a “soft grip” on the stick. I used a death‑grip early on and ended up snapping my wrist on a sharp turn. A relaxed hand lets the stick absorb the pressure.

4. Breath‑Hold Relay

Setup: Divide the team into two lines at opposite ends of the pool. Place a puck at the center.

Execution: The first player holds their breath, dives, grabs the puck, swims to the opposite end, surfaces, and tags the next teammate. The relay continues until everyone has gone.

Why it works: Breath control is the hidden engine of speed. The longer you can stay underwater, the fewer surface breaks you need, which translates to smoother, faster play.

Pro tip: Practice a slow, steady exhale before the dive to lower your heart rate. I used to gasp for air at the surface, which broke my rhythm and cost my team precious seconds.

5. Quick‑Release Shot Drill

Setup: Position a goal net at one end of the pool. Place a line 5 meters from the net.

Execution: From the line, take a quick breath, dive, and within three strokes, release a shot on target. Retrieve the puck, surface, and repeat for 12 shots.

Why it works: This drill compresses the entire sequence – breath, dive, stickhandling, and shot – into a single burst, training you to act under pressure.

Pro tip: Aim for the lower corners of the net. I found that focusing on a small target helped my wrist snap faster, rather than trying to hit the whole goal.

Putting It All Together

You don’t have to run every drill every session. Pick two that target your weakest area and rotate them weekly. For example, if you’re fast but lose the puck on turns, pair the Surface Sprint with Stick and the Figure‑Eight Stick‑Control. Over a month you’ll notice smoother transitions, tighter puck control, and a confidence boost that shows up in every game.

Remember, underwater hockey is as much a mental game as a physical one. The drills above give you a routine, but the real magic happens when you trust your body to do what you’ve practiced. The next time you hear the whistle, let the water carry you forward, the stick stay glued to the puck, and the crowd hear the splash of a well‑timed shot.