Water polo training exercises for beginners to the sport consist primarily of getting in shape to be able to handle playing water polo in the pool. This sport is one of the most physically demanding, as you have to be able to tread water the entire time, fight people off who are trying to take the water polo ball from you and also rise out of the water to shoot and score. However, certain aspects of the sport are only going to be mastered over a long period of time, so water polo training exercises for beginners will focus on getting these new players in shape to be able to do these more advanced things in the game.
- Practice treading water. Every single day. Seriously, this is the most important thing to be able to do in this sport and not get tired doing it, because you are not allowed to touch the bottom of the pool while you are playing. There will also be a number of times throughout a water polo game where you will need to hold you position for an extended period of time. So water polo training exercises for beginners should focus on treading water for as long as possible.
- Swimming freestyle from a stopped position. This water polo training exercise for beginners is important as players will have to do this throughout the game, as the ball may land on the water and players will have to get to it quickly. So a water polo training exercise for beginners should entail swimming laps across a pool, while stopping intermittently during the swim and then starting again.
- Practice backstroke. This stroke is important for water polo players to master as they keep their heads out of the water but can still swim around the pool, keeping an eye on where the ball is at all times. Water polo training exercises for beginners should entail numerous laps doing the backstroke, so that new players can get good at swimming that stroke during a game.
- Work-out through pulling exercises. Pulling exercises are better for swimmers as it makes muscles longer. These should be done in about a three to one ratio against pushing exercises. Pulling exercises include pull-ups, chin-ups, seated rows and dead lifts. Pushing exercises include bench press, shoulder press, push-ups and pec decs.