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Water polo is a sport that requires stamina, strength, and agility. These are not natural skills for the average person, which makes it difficult to learn quickly. If you want to excel at water polo and play like a pro before your opponents know what hit them, then you need some good exercises. Here are the best exercises for water polo.

One-legged bridges

This exercise is a little difficult at first, but it will build your core strength and work out both of your legs. Lie on the ground with one leg bent while supporting yourself on the other foot against the ground (you can place the ball of your foot or toes down). Extend that straight leg until you feel a stretch in your hamstrings. Lift your hips off the ground and try to bring them as close to your chest as possible, then slowly lower yourself back down again. Repeat this motion for ten reps with each leg before switching legs.


This is a great exercise for your whole body, but make sure you’re getting enough water. You’ll need to use both sets of muscles in your arms and the ones in your legs and core so that it will be difficult at first. Start by sitting on an inflatable ball while holding a buoyant object like a water bottle or a weight to make moving easier. Then row back and forth in short strokes, keeping your elbows bent at 90 ° angles with your shoulders relaxed. You should feel this exercise mostly in the front of your upper arms and your core muscles.


Burpees are a great way to work out your whole body, and they’re also good for building stamina. Start in the same position as one-legged bridges but place both feet on the ground at first before jumping up into a push-up position with elbows bent. Then jump back down so that you land in a low squat position while extending your arms behind you. Jump up into the air with straight legs and raise both hands above your head, then land back on the ground in a squat position again before repeating for ten reps.


Squats are another great way to work out your whole body as well as building strength and stamina. Stand with feet shoulder-width apart, toes pointing forward or straight ahead (depending on how comfortable you feel). Keep your back straight while holding a weight in both hands and lowering yourself down into a low squat position before returning up again. You’ll feel this exercise mostly in your quadriceps, but it also works out hips and glutes.