Strength & Conditioning Coach
Division 1 strength and conditioning coach specializing in water polo-specific training. Helps athletes build the physical foundation needed for elite performance.
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Train live with Brittany VanderGroef, or explore previous sessions.
Build a sleep routine that fits the demands of being an athlete with Coach Brittany VanderGroef. Explore the role of rest in recovery and the daily habits that support more consistent sleep. This masterclass focuses on practical planning around school, training, early starts, and competition so athletes can make rest part of their preparation.
Brittany VanderGroef
Strength & Conditioning Coach
Coach Brittany VanderGroef connects water polo shooting power with strength, movement speed and shoulder mobility. She breaks down the shot as a coordinated sequence that starts with support in the water, moves through the hips and trunk, and finishes through the arm and ball. Strength supplies part of that foundation; timing and control determine how an athlete uses it. The session also explains why shoulder work involves the shoulder blade, rib cage and upper back. Brittany compares medicine-ball variations, reaching exercises and movement checks, showing what each is meant to train and which compensations a coach can watch for.
Brittany VanderGroef
Strength & Conditioning Coach
Brittany VanderGroef shares five habits for student water polo athletes navigating school, training, and recovery: consistent sleep, fueling with carbohydrates and protein, all-day hydration, deliberate recovery, and controlling the controllables. The session covers a 30-minute wind-down, pre- and post-practice meals, electrolytes, the 10-minute breathing and mobility reset, load and stress management, early pain reporting, and a next-play mindset. Parents and athletes get practical systems for staying healthy and consistent when schedules get busy.
Brittany VanderGroef
Strength & Conditioning Coach
Brittany VanderGroef explains how water polo athletes can rebuild after Junior Olympics by managing the full recovery picture: training load, sleep, nutrition, hydration, stress, light movement, and mental recovery. She covers general strength, core, hips, shoulders, mobility, total-body sessions, fueling before and after practice, electrolytes, and practical sleep habits. This is a useful water polo strength and conditioning session for athletes and parents planning the next training block.
Brittany VanderGroef
Strength & Conditioning Coach
Coach Brittany VanderGroef explains how strength, explosive movement and coordinated force transfer contribute to water polo shot power. Follow the recording's discussion of lower-body strength, rotational power and shoulder mobility to understand what each type of weight-room work is meant to develop.
Brittany VanderGroef
Strength & Conditioning Coach
Brittany VanderGroef connects what athletes do in the weight room to how they actually perform in the pool. The session explains how strength, power, durability, mobility, and recovery habits transfer into better water polo movement, contact balance, and defensive execution. This is a strong recording for athletes and parents who want strength and conditioning to support long-term performance instead of feeling separate from sport skill work. Viewers should leave with a clearer understanding of how training choices build shot power, resilience, speed, and confidence during water polo competition.
Brittany VanderGroef
Strength & Conditioning Coach
This session focuses on one of the easiest performance edges athletes ignore: sleep. It connects recovery, energy, focus, and tournament performance to the routines players build before they ever get in the water. For athletes who train hard but feel tired, flat, or inconsistent, this is a high-impact session. It gives players a reason to take rest seriously and shows how better sleep habits can improve practices, games, recovery, and long-term development.
Brittany VanderGroef
Strength & Conditioning Coach
This session focuses on the mobility that water polo players need most: hips for eggbeater and body position, shoulders for healthy throwing and swimming, and movement quality that keeps athletes available. It treats mobility as active control, not just passive stretching. It's a practical strength-and-conditioning session for players who want to feel better in the water and avoid the nagging injuries that slow development. Athletes should leave with a clearer understanding of how dryland mobility supports leg strength, shoulder health, shooting, and durability.
Brittany VanderGroef
Strength & Conditioning Coach
This session is about fueling for the reality of water polo: long weekends, multiple games, travel, fatigue, and limited time between matches. It focuses on how athletes can eat, hydrate, and recover so their performance does not drop by the third or fourth game. Great for players and parents, this recording turns nutrition into simple game-day decisions. Viewers should come away knowing how to think about meal timing, snacks, hydration, electrolytes, and recovery habits that keep energy high across a full tournament.
Brittany VanderGroef
Strength & Conditioning Coach
Brittany VanderGroef explains why strength and conditioning can change an athlete's long-term water polo development when it is age-appropriate, consistent, and connected to sport demands. The session covers strength progressions, energy-system training, durability, recovery habits, and how off-deck work supports better performance in the pool. This recording is useful for athletes and parents who want to understand the bigger picture behind training outside the water. Viewers should leave with a practical framework for building power, staying healthy, improving repeat-effort capacity, and making strength work support a full athletic career.
Brittany VanderGroef
Strength & Conditioning Coach