December 12, 2014 By Nick Folker

Water Polo Pre-Workout Warm-up



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.



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


Toy Soldiers

A non-static leg raise targeting your hamstrings.



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.



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

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.



Download Take Your Shot at Greatness

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.

About the Author

Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

Related Posts