Elevating Water Polo Match Speed

Elevating Water Polo Match Speed Water polo is kind of like a game of soccer where the ball is moved with hands instead of feet and you're swimming instead of running. Speed is a crucial component of either game, and a study published in The Journal of Sports Medicine and Physical Fitness offers a training routine anyone can apply to become faster in the pool.

Researchers had 8 experienced water polo players engage in a 16 week program that included 100 meter freestyle laps at 90% of maximum capacity coupled with speed endurance training. The result was a 15% reduction in blood lactate along with a 16% reduction in the amount of anaerobic power required to swim at 90% of capacity.

True Strength Moment: Because less power was required to swim at top velocity, overall match speed was increased for these players. On cardio day, try working in some all-out sprints the length of a lane down an Olympic-sized pool, then turn and sprint back. That's 100 meters, since the distance between walls is 164 feet or 50 meters.
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