Water Polo Training Workout

A good water polo training workout will keep you up and at 'em when a game comes around. Water polo, for those new to the game, is an aquatic sport that is played in a body of water with 7 players on each side. In water polo, a great deal of cardiovascular training and maneuverability is required to get things done. Now that you've got those ideas down pat, let's get started with your water polo training!

1. Laps. Nothing solidifies water polo training like laps around the pool. They are the quintessential water workout and will build up cardiovascular endurance like none other. Try varying your laps by slowing it down, then speeding up.
2. Shoulder workouts. In the game of water polo, some of the most prevalent injuries are those of the shoulders. Shoulder workouts such as shrugs, upright rows, and even pull-ups all strengthen one's trapezius and deltoids. A good stretch, as well, is always great for injury prevention in water polo (and just about any sport for that matter).
3. Leg workouts. Keeping those propellers of yours up to date is more than essential in water polo. By adding lunges, jogging, biking, or squats to your routine you're ensuring your legs get an ample workout. Calf exercises such as "tippy-toes" and the calf-extension are also great for the lower legs.
4. Ladders. A form of laps, ladders deals with increasing performance over a period of time. Basically, you will swim half the length of the pool, then 3/4, then the whole length, then one lap and 1/4, and so on and so forth. This can continue with however many intervals you desire to do relative to your athletic conditioning.
5. Build the core. The abdomen is at the center of your body, and is one of the most crucial parts when it comes to maneuverability. Supplementing your water polo workout routine with simple crunches, sit-ups, or trunk rotations is enough to get your core burning. After that, other more indirect exercises such as pushups, rows, and step ups can be utilized.

Water polo training is an important part of the conditioning of an aquatic athlete. Cardiovascular fitness, strength conditioning, and agility exercises are all crucial towards the efficiency of water polo training. Of course never wear down your body too much, as water polo demands an athlete that is ready-to-go come game day.