Basic swimming
Being comfortable and controlled in the water is a helpful starting point.
YOUR FIRST DIVE
GETTING STARTED
WITH UNDERWATER RUGBY
What to expect before your first training session: the basics, equipment and how the game begins to make sense.
BEFORE YOU START
WHAT HELPS BEFORE
YOUR FIRST SESSION
Breath control
Short, calm dives develop over time. You are not expected to stay underwater for long on your first day.
Team play
Underwater Rugby is a coordinated team sport, not an individual challenge.
Step-by-step learning
The first sessions focus on foundations. Skills build gradually with regular practice.
YOUR FIRST DAY
WHAT HAPPENS IN A
FIRST TRAINING SESSION?
- 01
Welcome and briefing
Your coach introduces the game, pool procedures and safety expectations.
- 02
Warm-up and swimming
Swimming and fin exercises help you move comfortably in the pool.
- 03
Getting used to equipment
You practise using a mask, snorkel and fins in a controlled setting.
- 04
Diving and passing
Short dives, direction changes and simple passing drills come next.
- 05
A basic game exercise
Later in the session, the group may try a small, coach-led game scenario.
PREPARATION
WHAT DO YOU NEED
AT THE POOL?
Mask
Helps you see clearly underwater.
Snorkel
Used for breathing at the surface.
Fins
Support movement, speed and direction control.
Protective cap
Helps distinguish teams and supports safer play.
Underwater Rugby ball
It sinks because it is filled for underwater play.
Pool-floor basket
This is the scoring target.
MOVEMENT FOUNDATIONS
GETTING COMFORTABLE
UNDERWATER
Surface position
Breathe, observe the game and prepare to dive at the right moment.
Controlled diving
Join play with short, balanced dives rather than rushing or forcing depth.
Fin technique
Use fins to turn, accelerate and find a useful position.
Moving with the ball
Protect it, pass it or create space for a teammate.
Returning to the surface
Surface in a controlled way whenever you need to recover.
GAME FLOW
HOW A PHASE OF PLAY
CAN DEVELOP
Move toward the ball
→Find a teammate
→Pass underwater
→Work around the defence
→Approach the basket
→Choose pass or shot
→Surface when needed
→Change when appropriate
THE RHYTHM OF THE GAME
WHY DO PLAYERS
CHANGE OFTEN?
Underwater Rugby is fast-paced. Timely changes help players manage breathing, energy and their role in the team.
Stay involved
Change at the right time
Recover and get ready again
A CALMER START
COMMON BEGINNER
MISSTEPS
AVOIDTrying to hold your breath for too long
TRY THIS INSTEADBegin with short, controlled dives
AVOIDFollowing the ball all the time
TRY THIS INSTEADWatch your position and the open space
AVOIDOnly looking at the pool floor
TRY THIS INSTEADUse the full three-dimensional playing area
AVOIDLeaving a change too late
TRY THIS INSTEADChange before you are completely tired
AVOIDTrying new equipment in a match
TRY THIS INSTEADLearn the basics of each item first
AVOIDTrying to do everything on day one
TRY THIS INSTEADProgress gradually and follow your coach’s guidance
READY CHECK
FIRST SESSION
CHECKLIST
- I have contacted a club.
- I have confirmed the training time and pool location.
- I have asked what equipment the club provides.
- I have packed swimwear and a towel.
- I have prepared my personal swimming items.
- I will tell the coach about my swimming experience.
- I am ready to progress gradually in my first session.
SAFE BEGINNINGS
PROGRESS AT YOUR OWN PACE
Learning Underwater Rugby takes patience and regular practice. Qualified coaching, club procedures and supportive teammates help new players build familiarity without promises about medical fitness or performance.
NEXT STEP
READY TO FIND
YOUR TEAM?
Once you understand the basics, the best next step is a supervised session with a club.