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Introducing 2025 Head Coach Jerome Ducanois

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Water polo has been a central part of Jerome Ducanois’ life for more than 40 years. His journey in the sport began with national team tryouts at the Olympic Training Center in 1984 and has taken him around the world—from playing semi-professionally in Spain during his summers, to competing at the masters level in France, Japan, Hong Kong, Singapore, and now Portland.

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Alongside his athletic pursuits, Jerome built a 32-year career in the fast-paced and high-stakes world of finance, working in major financial centers including New York, Tokyo, Hong Kong, Singapore, and London. The focus, discipline, and passion required in those environments are the same qualities he brings to the pool as a coach—committed to fostering excellence, teamwork, and resilience in every athlete he works with.

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We are excited to see where Coach Jerome will take the team!

Head Coach Jerome Ducanois
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PRE-SEASON WORKOUT

A note from Coach Jerome:

As we gear up for the season, I want to set a strong foundation—starting now.

At the very least, I expect every one of you to start doing the following four exercises consistently before official practices begin. These will help with your strength, shoulder health, and core stability—all essential for water polo.

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Preseason Minimum: 4 Essential Exercises

  1. 100 Squats a Day – 30-Day Challenge
    This is a fun and simple challenge that builds leg strength and mental toughness. Make it a game—get your parents or siblings involved and see who can keep it going the longest!

  2. Supermans – 3 sets of 20 (alternating arms and legs) Strengthens your back and improves posture and core alignment. Slow and controlled is key here.

  3. Russian Twists – 3 sets of 20 (each side)
    Builds rotational strength and a rock-solid core, which is critical for passing, shooting, and staying upright on defense.

  4. Shoulder Health with Resistance Bands (if you have them)
    Focus on internal/external rotations, scapular retractions, and YTWs. These exercises protect your shoulders and improve your throwing mechanics.

These might seem simple, but trust me—doing them consistently will give you a serious edge when we hit the water.

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This pre-season program isn’t about being perfect—it's about showing up, building your base, and setting the tone for the season ahead. If you’re new to water polo, welcome! You’ll learn fast and find teammates ready to support you. If you’re returning, I expect you to lead by example.

Please don’t hesitate to reach out with any questions or if you need help organizing your workouts

#workworks

Coach's Corner

 

Check in here for tips and tricks to help you be the best player you can be!

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Learn How To Set Hole

 

Unlike most teams, we're going to utilize many different players in this position, so everyone will need to learn how to "set hole." As you'll see in this video, it's more like wrestling in the water than swimming:   - https://www.youtube.com/watch?v=BA44cXKWV9U.

02

2-Meter Defense

 

Ignore the size of the guys and watch the set-up:  https://www.youtube.com/watch?v=v4sFd1nS-HQ

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