The main fitness requirments for water polo are:
C.V endurance- because in waterpolo you have to keep yourself out of the water for the whole game just treding water, this is tiring because aswell as just keeping yourself out of the water you have to swim back and forth the pool as fast as possible to attack and defend..
Agility-You need to be able to dodge your marker and also you need to defend.
Speed- when playing you must travel up and down the pool many times in a game and it has to be fast so the opposition cannot keep up with you.
Co-ordination-the ball can only be caught and thrown with one hand and if ay any time you have 2 hands on the ball its a foul.
Muscular endurance-to be able to throw the bal at speed and to be able to keep kinking your legs through out the game.
Accuracy-you need to be able to pass the ball accuratley to a team member and also the shooter has to be able to shoot at the goal..
Goal setting
Long term goal-to play netball against the american team in october 2011, maintaining stamina throughout the game.
Short term goals-
- Improve C.V endurance to be able to keep going in a game
- Explosive strength to allow me to throw the ball and to be able to quickly move around.
- Co-ordination to allow me to be able to throw and receive the ball.
My training program
TRAINNING RECORD
MONDAY
24th JAN :Continuous trainning (c.v endurance) & badminton (explosive stregth), when running the 20 minute jog i felt very tired but then felt better afterwards and i felt i had achieved it.
31st JAN : badminton (explosive stregth), i chose to do badminton beacuse i feel that i need to improve my passing and in badminton you use your arms more that your legs so this was a good sport to improve my explosive strength.
7th FEB:Continuous trainning (c.v endurance) & badminton (explosive stregth), for the continuos trainning this week, to try and make the excercise harder and to challenge myself i set a target of running for 30 minutes, i found this hard but because i had been doing it for 20 minutes the other 2 weeks it had helped inprove my C.V endurance for the 30 minute run.
14th FEB: Continuous trainning (C.V endurance), this week i did a continuous circuit for 15 minutes. This included 5 kettlebell swings, 10 pressups, 10 skipps and 4 shuttle runs. i completed this circuit 6 times.
28th FEB : Continuous trainning (C.V endurance), this week i did a continuous circuit for 20 minutes. This included 10ettlebell swings, 15 pressups, 10 skipps and 6 huttle runs. i completed this circuit 6times.
7th March : Badminton ( explosive steangth) , i chose to do badminton beacuse i feel that i need to improve my passing and in badminton you use your arms more that your legs so this was a good sport to improve my explosive strength.
TUESDAY
25th JAN : co-ordination,
1st FEB :circuit,
8th FEB : co-ordination
15th FEB: circuit
23rd FEB-ordination
1st MARCH: circuit,
