Water polo is an intense team sport that requires fitness, strength and skill. You swim back and forth continuously during a match and must summon up sudden bursts of speed to get to the ball before your opponent. At the beginning of the match, the opposing teams line up in front of their respective goals, and then sprint toward the ball in the center of the pool.
Treading Water
One of the fundamental skills in water polo is treading water. You never touch the bottom of the pool during a match, and you use an "eggbeater" kick to keep you on the surface of the water. You keep your legs slightly bent and kick one leg back, then the other, bringing each around in a circular motion, whirring like the rotary blades of the kitchen tool. The "eggbeater" kick is more energy efficient than other methods of staying afloat, but it requires excellent leg strength and flexibility. Getting your fitness levels up by practicing eggbeater kicking is an important part of water polo conditioning.
Moving Fast
Your swimming skills determine how fast you move and how long you last during a match. The basic stroke you use in water polo is the heads-up front crawl or freestyle, according to Western Water Polo. It allows you to keep track of the action while you move forward. Sprints of heads-up freestyle get you comfortable with the stroke and build your speed and fitness. You use a modified backstroke, keeping your upper body upright, to move backward while keeping your eye on the opposition. Workouts for conditioning typically combine eggbeater drills along with front crawl and backstroke sprints.
Developing Core Skills
You pass the ball or receive a pass using one hand only. Practicing throwing and catching the ball while treading water builds your skills. You prevent the opposing team from completing a pass by blocking the ball. Blocking the ball requires that you "jump up" above the surface of the water without the aid of a solid surface from which to push off of. You "block" by thrusting yourself upward with your legs and one free arm. The "catch" arm extends high above your head. Performing the motion repeatedly increases your skill and endurance. Resistance exercises in the water, such as push-offs against the wall, and vertical thrusts from an underwater squatting position, build your strength and explosive power in the water. You move the ball along, and keep possession of it by "dribbling," or keeping the ball cradled between your arms as you swim heads-up freestyle, using short fast strokes.
Team Training
Teamwork makes the difference between winning and losing, so a lot of training for water polo involves attack and defense drills. Coordinating the team for attack and counterattack involves placement of the "forward" players and developing passing strategies. Defensive training includes improving "blocking" effectiveness, defensive player positioning and quick transitions from offense to defense mode. Examples of shots made during the game include "lobs," or high, looping shots; strong, straight "power" shots; and "bounce" shots that you make by "skipping" the ball off the water to reach your target.
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