The following 4 movements are performed to activate key muscles groups used during water polo. These exercises can be performed before or after dynamic dryland stretching. These movements don’t require any equipment and this muscle activation routine can be performed every day. Set an interval timer to 15 seconds and begin each movement when the timer sounds. 4-10 cycles should be performed before practices and 4 cycles should be performed before a game as part of the pre-game warmup.
Flutter kicks should be performed for 5 Seconds and the kicks should be as fast as possible. This movement activates the hip flexor muscle group and develops power for the downward kicking motion used during head-up freestyle
Depending on your strength, 1-4 push ups should be performed as fast as possible in order to activate the chest muscles. This muscle group is an important component of the freestyle swim stroke and is also used during most wrestling actions. Place your hands just outside of shoulder width and at the same level as the bottom of your chest. Make sure your arm extend out from your shoulders at a 45-degree angle to decrease stress in the shoulder joint.
The top half back extension should be performed for five seconds. Try to keep your feet on the ground and lift the shoulders and arms as high as possible. This movement activates the lower back muscles used during head-up freestyle. Extend the arms as far in front of the head as possible to increase the difficulty.
The hip bridge should be performed for 5 seconds. Place both feet flat on the ground less than 12 inches apart and push the hips to the ceiling as hard as possible. This muscle group helps develop a powerful eggbeater motion by keeping the pelvis properly aligned.
Always incorporate muscle activation and dynamic dryland stretching into your warm up routine so that you can perform your best.
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