How to Train for Water Polo

Water polo is a challenging sport, but it's for this very same reason it can be quite rewarding when you score a win against the other team. But winning isn't going to happen without skills, and that comes from learning how to train.

Instructions

    • 1

      Improve your speed. Water polo is all about swimming and if you can get to the ball a few seconds faster than the next man you're going to be that much better.

    • 2

      Get a good grip on the ball before throwing it. Pick up the ball from underneath, not the top. If you have trouble gripping the ball due to smaller hands, hold the ball between your hand and forearm.

    • 3

      Practice shooting. Scoring goals is key to winning the game so you want to make sure you bring the ball behind your head and lead with your shoulder. Follow all the way through until your hand slaps the water.

    • 4

      Learn to do an eggbeater kick. This is a technique used in water polo to help propel you out of the water when throwing the ball. The higher you can push yourself out of the water the more force you're going to get in your shots. In an eggbeater kick both of your legs are either moving in a circular or scissor movement and then you use your legs to push down on the water to propel yourself upwards.

    • 5

      Build upper body strength. Chin ups, bar dips and push ups are some great exercises for this area. Abdominal work is also key for improving your game so remember to include daily abdominal work.

    • 6

      Increase your stamina. By the fourth quarter, you need some extra energy to keep you in the game. The best way to improve this is by doing laps in the pool, however, you can also do any type of cardiovascular training such as running, cycling or jump roping.

    • 7

      Be a team player. No matter how good you are, you can't win a game of water polo by yourself, so always remember to work with your teammates.