5 Swimming Drills / Polo Drills (New!)

Swimming is one of the most serious full body Cardiovascular workouts that you can do.  Today I want to go over 5 swimming drills / polo drills that will enhance your stamina and endurance in the water.  Be sure to stretch well before doing these swimming exercises.

The first swimming drill I want to discuss will strengthen your legs and enhance your stamina and endurance in the water.  To begin this exercise hold your hands above your head and kick your legs keeping your upper body above water.  Run this drill for 5 minuets breaking the exercise down into 1 minuet intervals.  To intensify the drill try volleying a ball while keeping your upper body above water.

The second swimming drill I want to talk about is a lap for lap exercise.  This drill will enhance your ball handling abilities.  To begin, swim back and fourth from one end of the pool to the other pushing the ball in front of you.  Do 3 to 5 laps then relax.  To intensify this drill lay on your back and volley the ball up while swimming from one end of the pool to the other.  Do 3 to 5 laps then relax.

The third swimming drill I want to talk about is a passing drill.  For this exercise you will need a partner.  To begin you and your partner will volley a ball back and fourth to each other while keeping your upper bodies above water.  This exercise will strengthen your legs while enhancing your stamina and endurance.  Do this exercise 10 to 15 times then relax.  To intensify this swimming drill you and your partner will swim from one end of the pool to the other volleying the ball back and fourth to each other.  Do this swimming drill 5 times then relax.

The fourth swimming drill I want to talk about is a shooting drill.  For this exercise you will need a partner and 2 cups.  Set the two cups up at the end of the pool to demonstrate the boundaries of your goal.  Have your partner guard the goal.  Now stay at the other end of the pool and shoot the ball trying to make the ball pass in between the two cups.  This exercise will strengthen your legs along with your shooting abilities.  It will also strengthen your guarding abilities.  Do this exercise 5 times then switch positions.  To intensify this swimming drill you can add more cups.  Now you want to try and knock over as many cups as possible.  Do this 5 times then switch positions with your partner.

The fifth swimming exercise is a pass and shooting drill.  For this you will need 3 players.  Also you will need to set up 2 cups for the goal.  Now a player will guard the goal and the two other players will pass and shoot the ball.  To start this drill player 1 will pass to player 2 then player 2 will shoot the ball in between the two cups/goal.  Run this exercise 10 times then rotate positions.  Player 2 will guard the goal and player 1 and player 3 will pass and shoot.  This exercise will enhance your teams performance when practiced consistently.  To intensify this drill add more cups.  Now when player 1 passes to player 2, player 2 will try to knock over the cups.  Do this 5 times then rotate just like in the above example.  This drill will strengthen your teams shooting abilities as well as their guarding abilities.