Loosening, position specific movement work, passing, shooting, sprinting and final preparation. Loosening You loosen to prepare gradually your joints, especially the shoulders and knees for the stresses of the game.
Some athletes prefer to achieve some of the loosening by way of calisthenics and stretching on deck.
Others choose to swim, climb out and stretch, then resume swimming. Loosening should include various strokes, starting with freestyle and kicks, beginning with flutter, then breaststroke, then eggbeater. A goalie will need to move laterally to cover shot or lob or explode from the vertical to the horizontal to steal a ball at 2-meters. A 2-meter set will have to maneuver to establish or maintain position. A driver will use still different skills to get open or release.