Be better!

Water polo is a mixed sport that combines swimming, wrestling and handball. It is important to stay in shape in order to be able to “explode” at the right moment, while maintaining the energy needed for the whole game, which can last for over 90 minutes. It is important to do injury prevention exercises and ensure proper load management.

Water polo

TRAINING TO PREVENT INJURIES

The following exercise programme is designed to prevent typical injuries in water polo. It targets mainly the shoulder, back and knees. As a nice side effect, the exercises will also make you a better player.

WATER POLO IS FOR EVERYONE

Water polo is a suitable sport for both girls and boys, as strenght is not the only important aspect. What you need is good swimming skills, speed, strategy and presence. To become a well-rounded player, you need stamina and technique as well as tactical skills.

Exercises

Level 1 Level 2 Level 3

  • Level 1

    7 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    7 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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