How do I strengthen my legs for the egg-beater kick used in water polo?

The egg-beater kick used in water polo requires all the muscles of the lower body, so use strength exercises supersetted with stability exercises to improve your ability to maintain this movement. Use the following acute variables to train the lower body: 2-4 supersets of 8-12 repetitions using a medium tempo for the strength exercise and a slow tempo for the stabilization exercise. Use medium weight for the first exercise, light weight for the second, and rest 30 seconds after completing supersets. An example lower body work out includes 3 sets of 10 leg presses supersetted with 10 single-leg squats per leg, followed by 3 sets of 10 Romanian deadlifts supersetted with 12 repetitions of ball leg curls, and finally 3 sets of 10 side lunges supersetted with 10 side step-ups to balance per leg. To perform single-leg squats, start by standing on one foot and keeping the other foot lifted and floating next to the foot on the ground. Activate the core by drawing-in the stomach to the spine and perform a squat keeping the back flat, the foot straight, and the knee traveling over the tip of the shoe. To perform Romanian deadlifts, stand with feet hip-width apart. Engage the core and while keeping the back flat bend at the waist. The knee should be slightly bent but not moving during the exercise. You should feel a tension develop in the hamstrings and stop once the back is parallel to the ground. To perform leg curls with a stability ball, lie on your back with the calves resting on the ball and the feet pointing up toward the ceiling. Engage the core and bridge up by lifting the hips off the ground. Pull the ball in toward the glutes, hold this position, and slowly return to the starting position. Be sure to keep the hips up until the set is complete. To perform the step-ups to balance, use a box and step-up on to the box keeping the foot straight and the knee in line with the point of the shoe. Ensure that you engage the core and try not to touch the other foot on the box as you raise the leg up until the thigh is parallel to the ground. Hold the position for 2 seconds and then slowly return to the starting position. By performing these exercises you will build the strength and endurance necessary for the egg-beater kick.