Aug 21, 2013
Water Polo Fitness
Summer may be half-way over, but that is not an excuse to stop being fit. Water Polo is just in midst of its season as Water Polo Tournaments continue throughout summer. Here are some strength training exercises to stay fit for the rest of the season.
- Push-ups 8-10 reps of 3 sets (to add more intensity, add weights to your back)
- Push-ups helps strengthen the shoulders
- Plankà hold position for 1 minute. Repeat 3 times.
- A plank is similar to a push up however, instead of working your arms and shoulders, you work your core.
- To do a plank, place body into push-up position but place elbows and forearms on the ground instead of your hands.
- Barbell Lungeà 6-8 reps of 3 sets (does not have to be done with a barbell)
- Stand in an upright position with feet shoulder width apart and place a barbell across the top of your shoulders (weights in both hands can replace the barbell and do a bicep curl while lunging)
- Take a step forward with one leg to the thigh is parallel to the ground but the knee is about 1-2 inches off the ground.
- Go back to starting position and repeat with the opposite leg.
Water Polo Fitness (Nutrition)
Strengthening your body and staying fit is important in water polo, but your body also needs fuel to do so. It is vital maintain a healthy diet to keep your body going whether it is during a game or just practice. Here are some suggestions of what and when to eat to perform your best when playing water.
Whether you are playing a game or just practicing, eating light meals or snacks before will help you get through it. It is recommended to eat a light meal or snack one to two hours before your actual practice time. Try to avoid foods that will give you a spike of energy fast such as foods with high sugar content. The sugar will give you energy for the first part of practice but it will wear off fast causing you to eventually "crash." Instead, looks for foods or snacks that have a balance of carbohydrates and protein. For a more balance of energy, opt for whole grain products for carbohydrates. More balanced meal or snack will give enough energy to endure practice.
Although the food you ate before should sustain you throughout the game or practice, you can continue to manage your energy throughout the game, if needed. Sometimes you will experience a drop in energy when your blood sugar gets too low. To prevent this from happening, athletes can snack on energy bars or gels. Drinks with carbohydrates or electrolytes can also help prevent energy loss or boost your energy.
As important as it is to eat to maintain energy, it is essential that athletes stay hydrated during their workouts. It is easy to forget when playing water polo since you are in the water and you do not feel yourself seating. However, with the amount of energy water polo players exert and with most pools being outdoors with the sun beating down, players should be drinking water or sports drink throughout the game or practice.
Similar to before, it is beneficial to eat after a game or practice. This will allow you to maintain energy throughout the rest of the day regardless of if have another game or practice. Another benefit from eating after you work out is that it helps with muscle recovery. It is recommended to eat an hour after you work out, and, again, stick with healthy foods that will not give you an energy spike.
For meal/food suggestions visit http://waterpolo.isport.com/water-polo-guides/tips-for-water-polo-nutrition.
Eggbeater
Water polo is a physically exerting sport. What people do not realize is that water polo players do not have a lot of time to rest. Unlike land sports where players are running around and have moments where they can stand still, water polo players are rarely at rest even when it looks like they are "standing still" in the pool. What viewers cannot really see below the surface are the players moving their legs to keep them above water. From swimming to treading, the only time water polo players get to rest is out of the pool. This water polo fitness tip will helps those beginning in water polo and wondering how the players can effectively conserve energy.
Most water polo players know how to effectively tread water so they do not have expend so much energy and can focus on other energy exerting activity. However, for those of you who do not and are interested in learning some water polo techniques, you will be interested to learn how to tread water without feeling extremely tired. This technique is called "eggbeater." Normally, when treading water, people tend to just kick their legs back and forth with your arm also helping you out. However, having your arms involved is not very efficient in water polo when you have to throw or catch a ball. Eggbeaters help eliminate the use of the arms and focuses on your legs. In the eggbeater move, you move your legs in circles, just like the kitchen appliance, and it propels you so you stay above water but have your arms available to catch or block the ball.
Although you still have to use some energy to stay above water, eggbeaters will make it easier and improve your all around water polo fitness.
