Water Polo

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

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