What To Do as a Water Polo Player During the Break: Stay Active, Stay Ready

Breaks from water polo happen — whether it’s the off-season, school holidays, or a short recovery period. But just because you’re not in the pool doesn’t mean your progress should pause. Smart athletes use this time to recharge their minds while keeping their bodies active and ready.

In this blog, we’ll explore what you can do as a water polo player during your break. From band exercises to shoulder care and easy dryland routines, you’ll learn how to make the most of your downtime.

1️⃣ Why It’s Important to Stay Active During Breaks

When you stop training entirely for several weeks, you risk losing:

• Cardiovascular fitness

• Strength and power, especially in the legs and shoulders

• Mobility and flexibility

• Game-specific movement patterns

Staying lightly active keeps your body ready and helps prevent injuries when you return to full training.

✅ Bonus: Staying active during breaks helps keep your mood up and reduces stress.

2️⃣ Set Clear Goals for Your Break

Don’t let your break be random — set a plan.

• Maintain base fitness: Aim for 3-4 sessions per week of activity.

• Keep shoulders strong: Focus on band work and mobility.

• Have fun: Use this time to try other sports or activities.

• Mental reset: Allow time for relaxation and reflection.

Write these goals down. A little structure goes a long way.

3️⃣ Band Exercises to Keep Shoulders Active

Resistance bands are one of the best tools for water polo players during a break. They strengthen and stabilize the shoulders without heavy load.
👉 We’ve created a dedicated course with band exercises specifically for water polo players. You can check it out here: Water Polo University Band Course

Keeping your shoulders engaged will help you return stronger and reduce injury risk.

4️⃣ Dryland Conditioning Ideas

You don’t need a pool to work on fitness. Here are dryland options:

🚶‍♂️ Walking, hiking, or cycling

• Low-impact ways to keep up cardio.

• Aim for 30-60 minutes, 2-3x per week.

🏃 Short sprints or intervals

• 20 seconds sprint, 40 seconds walk x 10 rounds.

• Helps maintain power and conditioning.

🏋️ Bodyweight strength work

• Squats, lunges, pushups, planks, glute bridges.

• Do 2-3 circuits, 15-20 minutes.

🤸 Mobility + flexibility sessions

• Stretch chest, shoulders, hips, and ankles.

• Yoga or dynamic stretching 10-20 minutes.

5️⃣ How to Structure a Simple Break Week

Example Week Plan:

Day 1: Band workout + mobility

Day 2: Cardio session (walk, hike, or bike)

Day 3: Bodyweight strength circuit + shoulder work

Day 4: Rest or light stretching

Day 5: Sprint intervals + band workout

Day 6: Cardio or try a fun sport (basketball, volleyball, etc.)

Day 7: Full rest

👉 Adjust based on your schedule and energy.

6️⃣ Nutrition & Recovery During Breaks

Even if you’re less active:

• Hydrate well: Aim for 2-3 liters of water daily.

• Eat balanced meals: Don’t skip protein (eggs, chicken, tofu) and healthy fats.

• Focus on recovery: Sleep 8+ hours per night; your body is rebuilding.

Breaks are a great time to build healthier eating habits that support your game.

7️⃣ Mindset: Using the Break to Your Advantage

✅ Reflect on your last season. What went well? What do you want to improve?
✅ Set personal goals for your return.
✅ Watch game footage of pros or your own games to sharpen Water Polo IQ.

Mental preparation is just as important as physical.

8️⃣ When You Return: Easing Back Into Training

Don’t jump straight into 100% effort on day one.

• Gradually increase intensity over 1-2 weeks.

• Communicate with your coach about what you’ve been doing.

• Keep up band work as part of warm-ups.

Returning smartly reduces injury risk.

Final Thoughts

Breaks from water polo don’t have to set you back. With light, consistent work — band exercises, bodyweight strength, cardio, and mobility — you’ll stay ready. Plus, your shoulders will thank you for the care and attention.

Use your break as an opportunity, not a setback. Stay active, stay sharp, and you’ll come back stronger than ever.

Need help? Check out our training videos and programs at www.waterpolouniversity.com or join us on YouTube for free tips and demos!