PRE-GAME WARM UP in the POOL

Do you know that feeling when the game starts — and in the first quarter you’re already out of breath, your heart rate spikes, and your legs feel heavy?

You’re thinking: “Why do I feel like this? I didn’t even play that much yet.”

That’s not because you’re out of shape.
That’s because you didn’t warm up properly.

💡 The Wall You Hit in the Game

Every athlete has that “wall” — the point when your body suddenly wakes up mid-game and starts to move the way it should’ve from the start.

The truth is, that “wall” should be broken before the game begins.

That’s exactly why I built this 10-minute pre-game warm-up — simple, effective, and built to get your body ready to perform right away.

This routine wakes up every muscle group, activates your breathing rhythm, and prepares your legs and shoulders for full-speed work — so by the time the first whistle blows, you’re already in game mode.

⚡ How It Works

This warm-up takes just 10 minutes.
It’s the base warm-up for every athlete — no matter your position or level.
Once you finish it, your whole body is activated, your heart rate is up, and your movements are smooth and sharp.

If you want to add your own specific drills — shooting, eggbeater power, or goalie jumps — you can.
But this is the foundation you should always start with.

🏐 WATERPOLO UNIVERSITY — PRE-GAME WARM-UP ROUTINE

🟩 Freestyle — 4 laps, nice and easy
Start with four easy freestyle laps. Focus on long strokes, relaxed breathing, and opening up the shoulders. Keep it smooth — this is just to get your body moving and comfortable in the water.

🟩 Flutter Kick and Freestyle Back — 2×50m
Kick up with flutter kick, then freestyle coming back. Do it twice. Keep your core tight, legs steady, and body flat on the surface. It’s all about activating the legs early.

🟩 Kick Switch — Eggbeater / Breaststroke Kick / Flutter Kick (2×50m)
Switch between eggbeater, breaststroke kick, and flutter kick — a few seconds each — as you move up and back. Each time you come back, finish with freestyle.
This is great for waking up all the different kicking patterns we use in water polo.

🟩 Lunges with Breaststroke Kick (1×50m up) + Freestyle Back
Do forward lunges with a breaststroke kick going up, and come back freestyle.
Then do the same with Backstroke Lunges with Breaststroke Kick (1×50m up) + Freestyle Back.
Keep your movements controlled — this builds balance, coordination, and hip mobility.

🟩 Water Polo IM 100m — Flutter Kick Version
Butterfly 25m → Backstroke 25m → Flutter Kick 25m → Freestyle 25m.
This is your first version of the Water Polo IM. Keep transitions clean and focus on rhythm rather than speed.

🟩 Water Polo IM 100m— Breaststroke Kick Version
Butterfly with breaststroke kick → Backstroke with breaststroke kick → Breaststroke → Lunges with breaststroke kick.
This variation adds more leg power work and is great for centers and goalkeepers.

🟩 Sprint 25m + Easy 25m — 2×50m Total
Sprint one length at 100% effort, then come back nice and easy. Repeat twice.
Focus on full acceleration and smooth recovery — just like transitioning between offense and defense in a game.

🟩 3×25m — One Vertical Jump + 3 Freestyle Strokes (100%)
Each 25 starts with one strong vertical jump, immediately followed by three fast freestyle strokes at 100%.
Repeat three times total. After that, finish with one lap nice and easy to bring your breathing down and prepare for gameplay.

🔥 The Goal of This Warm-Up

You should finish this feeling ready, not tired.
Your heart rate is up, your legs are awake, and your shoulders are loose.
By doing this before every match, you’re breaking the wall before the game starts — not during it.

This way, you’ll start the first quarter already in rhythm, focused, and performing at your best from the first possession.