30 minute routine for the pool – water polo edition

Posted on April 30, 2020 by

If you’re one of the lucky Aussies who have a pool in the backyard, you might be looking for how you can use it as part of your exercise routine.

Water polo coaches from the NSW Institute of Sport have you covered. They’ve put together a 30 minute workout for High Performance at Home, designed for the general public.

It’s designed to be entry-level, so you don’t have to be a water polo player to complete this exercise routine. You should be able to tread water in your pool as this features in the majority of these exercises.

Find yourself a ball and get started on your 30 minute routine for the pool – water polo edition.

Start things off with some simple warm ups in the pool.

Here’s a video demonstration of the warm up, from one of the NSWIS water polo athletes:

 

Once you’ve warmed up it’s on to ball skills. Ideally you’ll use a water polo ball as they’re relatively easy to grip, however any ball that floats will do. Note in the video demonstrations the athlete is treading water during these exercises.

Videos for the scoop exercises and ball juggling skill are below.

 

Following your ball skills, it’s on to testing yourself as a water polo goalkeeper, and leaping high for the ball. Note in the video demonstrations the athlete is treading water during these exercises.

Videos on the goalkeeper jumps and ball jumps are below.

Once you’ve completed your jumps, finish your routine off with two sets each of some conditioning exercises.

A video of the conditioning exercises is below.

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