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Water Polo Pre-Workout Warm-up

Posted by Nick Folker on Dec 12, 2014 5:02:00 PM

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ODP pre-workout warmup

This post is part one of our four part USA Water Polo ODP dry-land series.  

 

Along with the US Water Polo Olympic Development Program, we have created a pre-workout warm-up to prepare athletes for each training session with an emphasis on injury prevention. This dynamic warm-up is comprised of active stretching and repetitions that prime the body for exercise by increasing blood flow to working muscles and activating the nervous system.

A dynamic warm-up elevates an athlete's body temperature to an optimal level for muscular contraction. The movement patterns required

in a dynamic warm-up demand neuromuscular coordination. Prior to a workout, the rehearsal of these movements and the steady increase in body temperature help loosen muscles and surrounding tissue. The pre-workout warm-up includes whole body movement patterns and incorporates various muscle group. Listed below are a few examples to get you started.  

 

Jumping Jacks

A full-body warm-up movement to elevate heart rate and raise core temperature.

 

Skiers

Another dynamic warm-up to prepare your upper and lower body.

 

Toy Soldiers

A non-static leg raise targeting your hamstrings.

 

90/90’s

Shoulder rotations to help warm-up the rotator cuff. Water polo athletes should focus their attention on warming up their rotator cuff--especially in the shooting arm--to prevent injury.

 

Pumps

Range of motion warm-up for the shoulders with an emphasis on overhead activation.


  
Handles
Shoulder and chest wamrup.

 

Bent-Over Windmill

Chest stretch to open up your chest and back.  The bent position helps activare the hamstrings and back.

 

 

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To sign up for a BridgeAthletic training program, visit our water polo page here.

To learn more about BridgeAthletic, visit our main website here.

To learn more about USA Water Polo, or USA Water Polo ODP, visit their site here.

Topics: S+C

 

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