Water polo swim workouts are integral for any water polo player to become better at a game that is played entirely in a pool. Players need to be able to sprint from one of the pool to the other by swimming powerfully and effectively, as well as maintain their positions in the water by treading water in one place for an extended period of time. Doing the water polo swim workouts below will help water polo players to develop the necessary techniques and strength to swim powerfully and effectively over the course of a water polo game.
- Treading Water. Water polo swim workouts often center around treading water for extended periods of time. Depending on what position you play in a water polo game, you may have to tread water for most of the game. This means most if not all players will need to have the ability to tread water for an extended period of time like it was second nature. Players should start by trying to tread water for ten minutes straight and then add minutes each time they work out. They should be able to tread water for thirty minutes straight if they want to be in the best possible shape for water polo games.
- Freestyle water polo training. As water polo players must swim with their head out of the water so that they can see what is going on in the pool, a unique water polo swim workout has been developed to help this freestyle stroke. Water polo swimmers should lift their heads just above the surface of the water and swim the freestyle stroke with hard quick arm strokes and a steady leg kick. Water polo swim workouts that will perfect this consist of 100 meter sprints with 30 seconds of rest repeatedly, at least fifteen to twenty times over the course of the workout.
- Leg Kick Drill. Having a strong leg kick is important for all the other swimming strokes in water polo. This leg kick water polo swim workout consists of swimming with your arms straight out in front of you and your head up. You should kick as hard as you can, doing laps back and forth across the pool. Ideally, you should not use a kickboard to do this water polo swim workout, but if you need to use one to get the hang of it, do so until you build up the technique and strength.