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Sports training

Dryland workout for water polo: jumps, heavy lifts, shoulder care and hips for the eggbeater

In elite water polo players, two strength sessions a week for 18 weeks on top of pool training raised throwing speed, jump height, bench press, squat and sprint swimming, while players who only trained in the water didn't improve. This session uses that programme's lifts, with the heavy bench press sets used alongside interval swimming in another water polo study, and adds shoulder care borrowed from handball and hip and groin work for the eggbeater. In one trial a strength block raised shoulder pain, so build the loads gradually and keep the shoulder work in. You need a barbell and rack, a bench, a pull-up bar, a light dumbbell, light bands, a cable or band anchored at chest height and a 2 to 3 kg medicine ball.

55 minIntermediate16 movesA band · An anchor point · A wall · A barbell · Medicine ball · A bench or box · Pull-up bar · A dumbbell · A cable machineShoulders · Back · Glutes · Hip flexors · Quads · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Arm circles10 each way, small to large
    Beginner · Shoulders, Back · 3D demoBig, easy circlesHarder: Shoulder CARs (controlled articular rotations)
  2. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoLight bandEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Standing band external rotation12 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your sideEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  4. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a rail or wallEasier: Hip circles on all foursHarder: 90/90 hip lift-off

Power, while you're fresh

Rest 90 s between sets

  1. Weighted jump squat3 × 5 with a light bar
    Advanced · Quads, Glutes, Calves · 3D demoJump fast, land softlyEasier: Jump squat
  2. Two-hand overhead throw3 × 6 with a 2 to 3 kg ball against a wall
    Intermediate · Shoulders, Abs, Triceps · 3D demoThrow from the hips and trunkEasier: Medicine-ball chest pushHarder: Lying one-arm overhead throw

Strength

Rest 2 to 3 min between sets

  1. Barbell bench press4 × 5 at 85 to 90% of your one-rep max (a weight you could lift about 5 or 6 times)
    Intermediate · Chest, Triceps, Shoulders · 3D demoShoulder blades set back and down; build up to this over a few weeksEasier: Chest press machineHarder: Dumbbell bench press
  2. Barbell back squat3 to 4 × 4 to 6
    Advanced · Quads, Glutes, Hamstrings · 3D demo2 lighter sets first; full depth you can controlEasier: Bodyweight squatHarder: Overhead squat
  3. Pull-up3 × 5 to 8
    Advanced · Back, Biceps, Forearms · 3D demoFull hang to chin over the barEasier: Assisted pull-up (machine)Harder: Weighted pull-up

Shoulder care

  1. Standing band external rotation2 × 12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your sideEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  2. Band internal rotation2 × 12 to 15 each arm
    Beginner · Shoulders · 3D demoSlow on the way back outHarder: Side-lying external rotation
  3. Scaption raise2 × 15 to 30 s
    Beginner · Shoulders, Chest · 3D demoThumbs up, to shoulder heightEasier: Band lateral raiseHarder: Smith machine upright row
  4. Scapular push-up (push-up plus)2 × 15 to 30 s
    Beginner · Shoulders, Chest, Abs · 3D demoPush tall at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up
  5. Cable press and rotation2 × 15 to 30 s each side
    Intermediate · Abs, Shoulders, Chest · 3D demoTurn and return slowlyEasier: Half-kneeling Pallof pressHarder: Cable wood chop

Hips and groins for the eggbeater

  1. Copenhagen plank1 set each side, 3 to 15 reps
    Advanced · Adductors, Abs, Shoulders · 3D demoShort lever, with your top knee on a bench, firstEasier: Hip adduction machine
  2. Lateral band walk2 × 10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees out against the bandEasier: Hip abduction machineHarder: Lateral band walk, band at the feet

Trunk

  1. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back stays on the floorEasier: Dead bug heel tapsHarder: Forearm plank

Tips

  • In season: twice a week, as in the 18-week trial. Pre-season: about 6 weeks of 3 sessions a week of dryland and in-water strength or jump training, which raised throwing speed by 11 to 17% in professional players.
  • The 18-week programme also used military presses. Add standing overhead presses (3 × 6 to 8, our suggestion) only if pressing overhead is pain-free.
  • Shoulder pain rose over a strength block in one trial: drop the load for pain that lasts into the next day, and see our shoulder pain guide if it doesn't settle.
  • Swim conditioning happens in the pool: 4 × 4-minute hard swims twice a week in pre-season improved aerobic swimming speeds by 7 to 9%. Our swimming page has swim training.
  • Before a major tournament: two weeks of lighter training after a hard block improved sprint and 400 m swims.
  • Young players: technique first and light loads, with a coach watching.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the dryland workout for water polo: jumps, heavy lifts, shoulder care and hips for the eggbeater take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point, A wall, A barbell, Medicine ball, A bench or box, Pull-up bar, A dumbbell, A cable machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 14 of its 16 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.