Water Polo Goalie Conditioning Workout ~ June 22, 2017

This conditioning workout is designed to take about an hour. Total time depends on your current fitness level and how quickly you can perform each set.


Stretch and/or mobility work.


  • 200 free
  • 100 breast/back
  • 100 eggbeater (hit all directions)
  • 75 bunny hop/Chair
    • 25 yards bunny hop left, right, forward,
    • Forward for the chair. You can add other directions if you want.

A bunny hop is just a vertical breaststroke kick. Make sure to hit forward, left, and right as part of the 75 bunny hop.

The chair is your bring your legs, hips, and feet underneath you like you are sitting upright in a school chair. You are only sculling to keep you up and to move forward.

This is just a recommended warm-up. Add or remove what you need to get yourself ready for a workout.

6 x 50 on 10 seconds rest

  • Start each 50 with 5 quick two hand overhead lunges.
  • 25 yards head up sprint
  • 25 yards sprint flutter kick. head up and hand sculling out in front.

5 x 100 every other black line lunge 30 seconds rest

  • Perform with a weight belt. If you’re a beginner then do no wear the weight belt and really focus on your form.
  • One direction per 100
    • Forward, Left, Right, Lob Left, Lob Right
      • Forward is a ¬†two hand overhead lunge.
      • Left and right are single arm lunges.

Training Tool Needed: Kap7 weight belt

Cool Down

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