Dry-land training to improve fitness, explosive power, endurance, mobility, and muscle awareness — specifically tailored for Water Polo (WP) players.

Modern Water Polo demands high levels of fitness, strength, and mobility.

At ages 14–16, young athletes experience rapid physical development when challenged appropriately. This program supports their growth, resulting in more confident, powerful, and successful athletes.

Focusing on the muscle development and energy systems required in WP, each session builds progressively — from basic exercises to more advanced drills.

Six-session tailored program

Each session includes proper warm-up and cool-down routines, with stretching and flexibility exercises.

Players will also learn how the body’s energy systems work, how to prevent injuries, and the importance of recovery — all tailored for their age group.

Training Focus Areas:

• General fitness exercises
• High-intensity training sessions
• Upper and lower body strength and conditioning
• Balance and core stability
• Speed and agility drills
• Explosive power development

What Will My Child Gain?

• • Better strength and endurance

• • Improved coordination and flexibility

• • Sport-specific skills to support water polo performance

• • Age-appropriate, safe exercise routines

• • Fun and engaging environment for all levels

What Does a Session Look Like?

• • Warm-Up & Mobility – 15 min

• • Motor Skill Drills – 10 min

• • Strength Circuits – 40 min

• • Core & Stability Work – 10 min

• • Cool Down & Stretch – 15 min

Coach: 

Peter Gyorgyicsek

Water Polo Coach and Personal Trainer

NWPC Life Member

Cost: $192

Numbers limited to 12 to ensure quality personal attention.

The program will only proceed with minimum enrolments.