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

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

THE YOUNG ATHLETE

For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.

WATER POLO IS FOR EVERYONE

Water polo is a suitable sport for both girls and boys, as strength 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.

TRAINING TO PREVENT INJURIES

The following exercise program 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.

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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