Training for water polo?

Question

What are some general exercises I can do to help playing water polo? (Both in and out of water). Should I do quick, swim sprints or long swims? And does general caridovascular training help? If so, what kind (running, jogging, cycling, or aerobic/anaerobic) and how much?

Thanks in advance.

Note: This is just as a hobby, not for a serious event.

Answer 1

Sprinting matters more in water polo than distance swimming, since you can't really pace yourself when the guy you're defending is swimming full-speed on a drive.  Do large sprint sets with plenty of rest.  Try something like 20x25yd on :30.  If you want more, do more.  If you want to up the intensity, lower the time.  I just used :30 since it's the shot clock time in water polo.

Also, work on your eggbeater as much as possible.  And just spend some time in the water playing with a ball.  Be creative.

Answer 2

Everything you mentioned sounded good. You also want to focus on lifting weights, since if you play enough polo you should not have to worry too much about cardio. Although cycling does really help especially in strengthening your legs for eggbeater.