Elevate Your Performance with Structured Workouts

Only £90 for 12 week programme. 7 DAY FREE TRIAL.

The Problem: Why Water Polo Athletes Need Strength & Conditioning

Water polo is a demanding sport that requires athletes to have exceptional strength, endurance, and stability. Common issues faced by players include:

• Weak shoulder stability, which can lead to injury from constant throwing.

• Knee instability, especially during the egg-beater kick, can result in strain or long-term damage.

• Inadequate power and core strength, reducing the ability to move explosively in the water.

Without targeted strength and conditioning (S&C), athletes may face:

• Increased risk of injury.

• Poor performance and reduced stamina.

• A lack of explosiveness and mobility in key game moments.

How This Program Solves the Problem

Our 12-week land-based S&C program is designed to strengthen water polo-specific muscles, reduce injury risk, and enhance performance in the pool. Whether you’re an elite player or a beginner, this program focuses on:

• Shoulder stability and health: With targeted mobility and strength work to support the repetitive throwing motion.

• Leg and core strength: Critical for the egg-beater kick, balance, and agility during defensive and offensive plays.

• Total body power: Developing the explosiveness needed to push off quickly from treading water and accelerate faster in games.

What to Expect

• Three training sessions per week focused on strength, stability, and injury prevention.

• Detailed warm-ups to enhance mobility and prepare your body for intense work.

• Functional exercises to improve overall athleticism and water polo-specific strength.

• Injury prevention work, including shoulder, knee, and core stability exercises to keep you healthy and resilient.

• Beginner-friendly adaptations for those new to strength training.

• Trackable results: At the start and end of the program, you'll have the opportunity to assess your progress with simple land-based testing like vertical jump and plank holds.

Each week, you'll receive:

• A warm-up designed to increase mobility and activate key muscle groups.

• Main strength and stability exercises focused on improving performance.

• Accessory exercises to balance muscle groups and prevent overuse injuries.

The Solution: 12 Weeks to Stronger, Faster Water Polo Performance

Our program is designed by expert coaches with deep experience in aquatic sports. It's not just about getting stronger – it's about being a better water polo player. Whether you want to:

• Shoot faster,

• Defend more effectively,

• Tread water with more ease,

This program is your roadmap.

Cost & Details

• Price: £90 for 12 weeks (just £7.50 per week).

• Format: 3 land-based strength & conditioning sessions per week delivered via an easy-to-use app.

• Who is it for? Water polo players of all levels who want to improve performance, strength, and injury resilience.

Start your journey to becoming a stronger, more resilient water polo athlete today!