Much of injury prevention for elite athletes lies in the quality of his or her conditioning and the adequate balance between training and recovery. However, there are a few common areas of the body that are exceptionally prone to injury for all athletes. Chief among these are the shoulders, lower back, and knees. These areas can be hypermobile, as in the case of the shoulder, prone to bearing excessive load, as in the case of the lower back, or both. With a greater understanding of what constitutes a high-risk joint or muscle group, and which exercises can support these areas, all athletes will be better prepared for training and peak performance.

Did you know that dehydration occurs as easily in the winter months as it does in the summer? Shorter days and colder weather may have you fooled. Although you perspire more in summer workouts, the dry, cold air of winter can make you lose excess water each time you exhale, in the form of water vapor. This effect is even more pronounced at higher altitudes, whether you’re skiing or simply sitting. Let’s address your hydration habits in the winter.

 This is the fourth and final post in our USA Water Polo ODP series.

Playing goalie on any team requires performance skills that differ from the rest of the players, whether this takes place in the pool or on land.  Water Polo is no exception, and it is vital that goalies in the sport understand how this will affect their individual approach to strength and conditioning. The best athletes have an intimate understanding of their position and its demands on the body. Let's dive into the strength exercises tailored to goalies for maximum performance in the cage.  

This post is part three of our four part USA Water Polo ODP series. 

We will focus on shoulder strength, stability and core work. As athletes seek ways to develop speed and power in the pool, these three areas of training can improve your efficiency in upper body movement patterns. Countless movements in water polo require coordination of the upper and lower body, and a prime example of this is shooting. Let's take a look at how to harness the full potential of your shoulders and core.

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

After dynamic warm up, the next block of the pre-workout, called Movement Prep, addresses specific areas of the body that frequently engage in movement patterns during training. This focused approach further aids in injury prevention for high risk joints and muscle groups. The best athletes learn which specific areas of the body demand additional attention in warm-up prior to training and competition. Let'discuss a few exercises that address these critical areas.

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

What is your typical warm-up routine? Or, perhaps a better question is, do you have a warm-up? So many of us are guilty of squeezing in a quick gym session and cutting the warm-up short or eliminating it altogether. Unfortunately, in training and competition, tightness and soreness is a hindrance and without a proper warm-up you could be wasting precious practice time.

With school back in full gear, it’s important for student athletes to maintain balance and perspective throughout their busy schedules. Staying healthy, both physically and mentally, can seem like a challenge in the midst of exams and competitions. Let’s analyze a few helpful strategies that you can use right now to improve how you manage your time and energy.

Your abdominal muscles are critical to your core stability and peak power output. However, not all abdominal muscles can be targeted with the same exercise. The muscles in the anterior (front) of your abdomen vary tremendously. These include the external obliques, internal obliques, rectus abdominis, transverse abdominal muscle, and pyramidalis. With a better understanding of your anatomy, you can focus your strength training on underdeveloped areas. Let’s discuss how to target your lower abs.