Dry land work for a waterpolo player


This is my first post, although I’ve been reading the forum for some time. I’ve enjoyed the

information and discussions, just never felt the need to post until now.

My question is, what are general principles to adhere to in dryland training for waterpolo?

In my estimation, the different abilities/movements if you will, required in waterpolo are:
Freestyle swimming
Treading water (“eggbeater”) to raise yourself as far out of the water as possible
Underwater grappling

How to train strength for these aspects of the sport, particularly the first two, I am unsure

of, as water provides a resistance I can not replicate on dry land. The following is what I

have come up with thus far, and any suggestions/discussion is most appreciated.

Swimming technique/fitness is trained in the pool, with long distance laps, and also sprints.

Hand paddles could be used to increase the resistance but I am not sure of the value of this.

Treating water also trained in the pool, but supplemented with deep squats, and hanging leg

raises, to mimic the pull and drive movements of the motion.

Throwing power trained by throwing with medicine balls of approximately 2.0kgs (4.4lbs), which is the optimum weight according to Zatsiorsky (Science and Practice). Special attention will also go to core training, in particular full contact twists for rotational core strength, as rotation in throwing is important.

Underwater grappling trained similar to a wrestler, i.e. compound movements, bench press, rows, chinups and deadlifts. Whole body and upperbody strength will be moreso emphasised than leg strength, as legs will be trained specifically for treading water, and legs are not as strong a base in underwater grappling as they are in wrestling.

Lastly lower arm strength will be trained but that is simple and generic enough, as it is not affected by the type of resistance (water) as they others are.

That is my way of thinking so far, however I would appreciate any input

Clemson would be the specific one to ask on this subject. But as far as dryland training a general lifting program, med ball, plyo, and bodyweight exercises would comprise it. As for the swimming portion, im sure technique work would do wonders. I even think clemson has an article on this swimmer training…hmm head over to regeneration lab and do a search.