If you do a search on the internet for "water polo strength training" you will not find that much information. Starting today, that is all going to change with some strength training tips for Water Polo athletes. Plus, in a future post I will give an example of a strength program you can do on the pool deck before or after practice.
But now on with the tips:
- Always do more pulling exercises then pushing. Try a 2:1 to even a 3:1 ratio. e.g. Pulling Exercises: Pull Ups, Chin Ups, Seated Rows, Dead Lifts. E.g. Pushing Exercises: Bench Press, Push Ups, Military Press. (see below videos for some pulling exercises)
- Be very careful with to much bench pressing, especially if you are not following #1.
- Push Ups are a great pushing movement for keeping you shoulders healthy. There are lots of variations. (see below video)
- Be very careful with doing to much stretching to the front of your shoulders. Most Water Polo players are to flexible in the shoulders (particularly the Glenoid-Humeral Joint). Instead focus on the mobility of your thoracic spine (see below video).
- Train your legs. Good Water Polo players have strong legs, great players have crazy strong legs. Regardless of position, leg strength is a huge factor in your performance in the water. If you want a better shot, train your legs. Want a quicker return on the counter attack, train your legs. Want to be a more explosive driver, train your legs. Want to dominate at the centre forward position, then train your legs. Walking lunges is one example of a good leg exercise (see below video).
- Just in case you did not understand #5, train your legs!
- Use Free weights, stay away from machines. No exercise machine will ever be made that will out perform what can be accomplished with free weights (paraphrased from Mike Boyle).
- This is one shoulder stretch you can do: Sleeper Stretch
- Do not worry about being sport specific in the weight room. Get strong using free weights and do your sport specific training in the water.
- Technique is always the first thing you need to learn in the weight room, get a qualified coach.
Strength training is a very powerful tool and when done right it can have a very positive impact on your sports performance, done wrong and it can destroy your athletic career in one session.
Be Well,
Mike Reid
