Water Polo Science: part IV - strength training

Does on-land strength training help Water Polo performance?  The research basically says no, but most of the research is flawed in the exercises they use (mostly machine based) and the duration of the training usually around 8-12 weeks.  I also realize that this is the nature of the beast when it comes to research, so we need to take from it what we can.

As an example, one research study looked at if strength training will help a Water Polo athlete improve their shooting power?   I certainly think so but Bloomfield et al. (1990) noted otherwise "following strength training, no change in throwing velocity was observed".  The strength program used all machines and the training program only lasted 8 weeks.  Strength training is not a short term cure, it is a training mode you need to consistently work at from year to year.  The study does show the importance of training specificity.  They only used machines, which in my opinion is not the best piece of strength equipment to use for Athletes.  I would much prefer a program based on free weights and either cables or tubing.

Another aspect of strength training and Water Polo which should be considered is the occurrence of injuries, particularly over use type injuries that usually occur to the shoulder and elbow of Water Polo players.  A properly applied strength program can be used to keep the athlete healthy by working on movements and muscles that are underused during training.  Therefore, the athlete can train more in the water and miss less training sessions and ultimately become a better player!  So, in this hypothetical example, a strength program can improve performance just like eating healthy and getting the right amount sleep.  It becomes part of the total package of being a GOOD athlete.

A second important concept of strength training for Water Polo (this applies to swimmers too) is that they do not get the loading on the body the same way as land based sports.  Since you spend most of you life on land and not in the water I think it is very important to think of strength training as a tool to make the athlete healthy in and out of the pool.  Kavouras et al. (2006) found this in their study "Water polo is associated with an apparent redistribution of bone mass and density from the lower to the upper limbs".  This is where I think some running as well as weight lifting exercises like Dead Lifts and Squats can be very good for Water Polo athletes. 

Pictured below is myself doing Over Head Squats, which is one of my favorite squat exercises not only for strength but also total body flexibility and shoulder health (I will cover this exercise in more detail in a future post).

Be Well,
Mike Reid 

References:

J Bloomfield, B Blanksby, T Ackland & G Allison.  The influence of strength training on overhead throwing velocity of elite water polo players.  Australian Journal of Sience and Medicine in Sport (1990) 22(3), 63-67.

S Kavouras, F Magkos, M Yannakoulia, M Perraki, M Karipidou & L Sidossis.  Eur J Appl Physiol (2006) 97: 316–321