SK WOLVES
GIRLS WATERPOLO

Water Polo Conditioning  

Below is a strength and conditioning program that will help get you prepared for the rigors of water polo.  As with any workout, it is important to warm up and stretch before beginning your work to help prevent injuries.  It is also important to get good rest, stay hydrated and eat nutritious foods.

Before you begin, keep in mind that I am not a strength and conditioning coach, a trained exercise physiologist, or certified trainer.  Begin this program at your own risk.  The exercises listed here are only suggestions, not requirements from your coach.  However, if you do them properly, using good form, and stop if you notice pain or discomfort you should prevent injury to yourself.  If you do experience an injury, be sure to see a doctor.  Be safe and listen to your body.

Day 1

Wide grip, overhand pull-ups

Chin-ups

Seated Row

Deadlift

Bench Press w/bar

Incline Press w/bar

Military Press w/bar

Peck Deck/Flys

Russian Twist w/ heavy ball

Leg Raises

Leg Extensions

Day 2

Front Lunges

Side Lunges

Back Lunges

Deadlift

Bench Press w/dumbbell

Incline Press w/dumbbell

Military Press w/dumbbell

Air Bicycle

Tricep Extension

Plank

Side Plank

Pushups (Swiss ball pushups for more advanced work) 

Day 3

Squats

Calf Raises

Curl

Hammer Curl

Front Raise

Lateral Raise

Shoulder Shrugs

Jumps

Box Jumps

Wall Sits

All exercises should be done in three sets of 10-15 repetitions each. Go light most days, intermixing a day or two per week of heavier weights.  

In addition to weightlifting, it is very important to increase your cardio fitness.  Water Polo is a game that demands endurance coupled with quickness.  The ability to react quickly and maintain a high level of physical output is key to being successful.  

Finish (and/or start) each day with cardio work.  Run, bike or swim to build endurance.  Intermix distance with sprints.  Run stairs.  Play basketball, racquetball, soccer, tennis or any other sport that keeps your heart rate moving. 

More important than anything else… Swim!  Try to put in 3000-5000 yards per day mixing sprints and distance.  Spend time each day perfecting and strengthening your eggbeater.  Eggbeater using weighted belts, holding your hands over your head, keeping your elbows dry, keeping your belly button dry… you get the picture.

Stay healthy and safe!