Water Polo Workouts and Exercises

Try these at home workouts from Men’s Senior National Team Athletic Trainer, Chris Bates. All of these workouts have been provided by USA Water Polo and are similar to workouts used by the Men’s Senior National Team.

They require almost no equipment, making them great to try at home or on the pool deck. These exercises can be mixed around to create your own personal routine. Remember to consult your doctor before starting new workouts and stop immediately if you feel light-headed, dizzy, or experience chest pain.

Water Polo Workout #1

1Scissor Jumps10 (5 each leg)
2Glute Bridges24 (12 each leg)
3Push-Up Shoulder Taps10
4Leg Lifts24
5Dead Bugs20

What do these workouts cover?

  • Scissor Jumps: Primarily work on lower body strength and explosive power, engaging muscles like quadriceps, hamstrings, and glutes.
  • Glute Bridges: Focus on strengthening the glutes, hamstrings, and lower back muscles.
  • Push-Up Shoulder Taps: Engage the chest, shoulders, and core muscles for stability and strength.
  • Leg Lifts: Target the abdominal muscles, particularly the lower abdominals, as well as the hip flexors.
  • Dead Bugs: Work on core stability and coordination, engaging the abdominals, obliques, and lower back muscles.
  • Supermans: Strengthen the lower back, glutes, and posterior chain muscles, helping improve posture and spinal stability.

Water Polo Workout #2

1Broad to Vert Jumps5
21-Leg RDLS16 (8 each leg)
3Lateral Lunges20 (10 each leg)
4W’s (floor)1 (hold for 20 seconds)
5Reverse Snow Angel10
7Windshield Wipers12 (6 each side)

What do these workouts focus on?

  • Broad to Vert Jumps: These focus on explosive power and lower body strength, engaging muscles like the quadriceps, hamstrings, glutes, and calves. They also improve agility and coordination.
  • 1-Leg RDLS (Romanian Deadlifts): Primarily target the hamstrings, glutes, and lower back muscles while also engaging the stabilizing muscles of the core. They help improve balance, flexibility, and strength.
  • Lateral Lunges: They enhance hip mobility and overall lower body strength.
  • W’s (floor): This exercise primarily targets the muscles of the upper back.
  • Reverse Snow Angel: Focus on strengthening the muscles of the upper back, strengthening the muscles responsible for shoulder blade retraction.
  • V-Ups: Concentrate on the abdominal muscles, as well as the hip flexors.
  • Windshield Wipers: Work on core stability and oblique strength.

Water Polo Workout #3

Try doing 3 – 5 rounds of this circuit for a harder workout!

1Split Squat30 (15 each leg)
2Copenhagen Plank1 (hold for 20 seconds)
3Overhead Squat15 -30
4Deficit Push-Up20
5Downward Dog + Toe Taps20 (10 each side)
6Quadruped Crawls5 Yards
7Supermans1 (hold for 20 seconds)

What do these workouts target?

  • Split Squat: This exercise primarily targets the lower body, including the quadriceps, hamstrings, glutes, and calves.
  • Copenhagen Plank: Focuses on strengthening the core muscles, particularly the obliques.
  • Overhead Squat: An excellent exercise for overall strength, mobility, and stability.
  • Deficit Push-Up: Targets the chest, shoulders, and triceps, while also engaging the core muscles for stability. The elevated position increases the range of motion, making it a more challenging push-up variation.
  • Downward Dog + Toe Taps: Works on shoulder stability, core strength, and hamstring flexibility. The downward dog position engages the shoulders and upper back, while the toe taps target the core and hip flexors.
  • Quadruped Crawls: Focuses on core stability, shoulder strength, and coordination.
  • Supermans: Holding the Superman position helps improve spinal stability and strengthens the back muscles.

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