Boys Water Polo

Season Begins August 23, 2021
to register: (regs. open on July 19, 2021)

  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


Seated Row


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


Bench Press w/dumbbell

Incline Press w/dumbbell

Military Press w/dumbbell

Air Bicycle

Tricep Extension


Side Plank

Pushups (Swiss ball pushups for more advanced work) 

Day 3


Calf Raises


Hammer Curl

Front Raise

Lateral Raise

Shoulder Shrugs


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!



Please check  the "FULL VIEW" calendar to the right 
for up to date practice and meet information.

Be sure to have a current physical before the start of the season, physicals are good for 13 months.  
You must purchase an SK ASB Card & pay your swim participation fee and any outstanding fines before the season begins.


Any questions or concerns let me know.

Coach Fogel

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