Water Polo Fitness Training

Water Polo Description

Water polo is a challenging water sport played between two teams that try to throw a ball into the opponents' goal. This sport requires skill, speed, conditioning and endurance. Stretching and proper warm-up before engaging in this sport are important due to the sudden twisting, turning and throwing motions which occur. Water polo requires an individual to be a proficient swimmer, because he cannot touch the sides or bottom of the pool for extended periods of time.

Water Polo Risks

• Shoulder injuries such as impingement syndrome, tendinitis, bursitis, muscle pulls and rotator cuff damage from overuse or improper form
• Knee pain and swelling from overuse
• Lower back injury from exaggerated arching of back while swimming
• Ear infection or irritation from water in the ear canal
• Eye irritation from chlorine in the pool
• Water-related risks such as hypothermia or drowning
• Bruises and cuts from player-player or ball-player contact

Water Polo Sport-specific applications

• Water polo is played on national, international and Olympic levels
• Objectives and rules similar to Olympic event of team handball

Water Polo Equipment required

• Goggles for eye protection
• Swimsuit and bathing cap: snug to prevent excessive drag
• Specialized pool or one with marked lanes
• Headgear to protect ears
• Water polo ball
• Goals

Water Polo Applicable substitutions

• Swimming
• Soccer
• Basketball

Water Polo Reference sources, organizations and publications

• United States Water Polo (USWP): Pan American Plaza, Suite 520, 201 South Capitol Avenue, Indianapolis, IN 46225, (317) 237­5599
• U.S. Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 80909, (719) 632­5551

Mode

Cardiorespiratory:Aerobic/Anaerobic/Interval

Fitness Benefits

• Cardiorespiratory 4
• Flexibility 3
• Muscular Strength 2
• Muscular Endurance 4
• Body Fat Recution 2

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 2
• Muscular Strength 2
• Muscular Endurance 4
• Coordination/Skill 4

Muscle groups used

Primary muscles: shoulder, chest, forearms, triceps, quadriceps, hamstrings, hip abductors and hip adductors Assistance muscles: obliques, abdominals, calves, lower back (erector spinae) and upper back (trapezius, latissimus dorsi)

Energy expenditure

Approximately 0.07 Calories per minute per pound of body weight