I got this email today from a Canadian who coaches Water Polo in the USA.
Image by Seaners4real via Flickr
I was looking on web for strength training relating to water polo shooting. I find that my women have technically good shooting form and their leg work is ok but still their shots have no zip. We work on their legwork but that takes awhile to see improvement. I'd like to use some core exercises and either resistant or weight training for upper body that would help with shooting.I'd appreciate any help and/or suggestions.
I truly believe that a general conditioning program, like the phase I program that is available at waterpolotraining.net, is really the best route to go unless you have a strength coach personally assess each athlete individually and design individual programs based on there flexibility, medical history, muscle balance ....
If their Water Polo technique is good and you are working on all the other things they need to do in the pool (e.g. leg work, ect ...) then just getting stronger can have a huge impact.
Just keep in mind my top ten tips for physical training so the girls do not get injured in the process (Tip #9. Do not worry about being "sport specific" in the weight room. Get strong using weights and do your sport specific training in the water.)
Good Luck with your coaching and good to hear from another Canadian!
I know, not the most exciting answer and there are no SPECIAL EXERCISES. The best are the best because they are good at the basics and this is true with their sport skill as well as conditioning exercises they may do (e.g. strength training).