5 Dryland Exercises That Directly Improve Your Water Polo Game

If you’re a water polo player — especially in the 10–14 age group — your time in the gym or on land should directly improve what you can do in the pool. Every movement on land should translate to eggbeater efficiency, shooting speed, defensive balance, or swimming explosiveness.

Below are five dryland exercises used by top coaches to build skills that carry over perfectly into water polo performance.

1. Pike Push-Up → Stronger Overhead Shots

Shooting in water polo is an overhead movement, so you need shoulder power that mimics that range of motion. The pike push-up builds that vertical pressing strength without heavy equipment.

How to Do It:

• Start in a push-up position.

• Walk your feet toward your hands until your hips are high (inverted “V”).

• Bend elbows, lower your head toward the floor, push back up.

Game Benefit:
More powerful and accurate shots from a high elbow position, especially when taking outside perimeter shots.

2. Box Jumps (12–16”) → Higher Vertical in Eggbeater

The ability to pop up for a block or shot comes from explosive leg drive. Box jumps train that same fast-twitch power.

How to Do It:

• Stand in front of a box.

• Drop into a quarter squat, swing arms, jump explosively onto the box, land softly.

• Step down, repeat.

Game Benefit:
Get higher out of the water for blocking shots, stealing passes, or overpowering defenders at center.

3. 90/90 Hip Mobility → Smoother Eggbeater & Turning

Hip flexibility lets you hold position against defenders without sinking or losing balance.

How to Do It:

• Sit with front leg bent at 90° in front of you, back leg bent at 90° to the side.

• Lean forward for external rotation stretch, rotate toward back leg for internal rotation.

Game Benefit:
Easier to maintain strong defensive positioning and turn quickly on counterattacks.

4. Split Squats → Stronger, More Stable Base in the Water

Water polo players spend much of the game in an offset leg position (left leg forward, right leg back when shooting). Split squats train that stance.

How to Do It:

• Stand with one leg forward, the other back.

• Lower until your back knee almost touches the floor, push back up.

Game Benefit:
Improved balance and shot stability, especially under contact.

5. Band External Rotations → Shoulder Health & Longevity

Strong rotator cuff muscles keep your shoulders healthy and make your passes sharper.

How to Do It:

• Anchor a resistance band.

• Stand side-on, elbow at 90°, forearm across your stomach.

• Rotate your arm outwards, keeping elbow tucked.

Game Benefit:
Stronger, more injury-resistant shoulders for passing, shooting, and blocking.

Putting It All Together

These aren’t random gym exercises — they’re chosen because they mimic the demands of water polo. You don’t just get stronger — you get better in the pool.

💡 Pro Tip: The Waterpolo University 12U Dryland Courses break these down into position-specific programs for Drivers, Guards, Centers, Wings, and Goalkeepers — each with the exact reps, sets, and progressions.

👉 https://www.waterpolouniversity.com/dryland-training-12u-all-positions