How do I increase my power for water polo?

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Power training that uses a combination of strength exercises supersetted with power exercises is a great way to build power for water polo. To perform this type of training you should perform 1-5 repetitions of a strength exercise followed immediately by 8-10 repetitions of a power exercise using an explosive tempo and up to 10% of bodyweight or 30%-45% of your one repetition maximum; this makes up one set. Perform 3-5 sets of this combination with 3-5 minutes of rest in between sets. Peform the strength exercise in a stable position (using two legs, leg press machine, etc.) as this allows more weight to be used. Some example lower and upper body supersets include bar squats (4 sets of 5 repetitions) supersetted with 8 jump lunges per leg and cable rows (4 sets of 5 repetitions) supersetted with 10 medicine ball slams. To perform the jump lunges, start in the bottom of a lunge position then explosively jump in the air. Land softly in the lunge position and repeat the movement. Make sure you engage the core by drawing-in the stomach, keeping the feet straight, and keeping the knees in line with the tip of the shoes. To do medicine ball slams, use a ball that is up to 10% of your weight and start with the ball overhead. Explosively throw the ball down using the arms, lats, and abs. Ensure that the arms follow through the throw and bend the knees at the end of the movement. Catch the ball when it bounces up and repeat the movement.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.