Stretches

1. Quad stretch: Pull your foot back towards your butt, either standing up or using a flat rope or your hands while lying down.

2. Calf stretches: Place hands on a wall with one foot farther away, lean in until you feel a stretch, then repeat on the other side.

3. Hamstring stretches: Reach down to touch your toes or as close as possible. You can also perform these while walking, with one foot in front and one behind, reaching towards the foot with each step. The moving stretch targets one leg per step.

Plyometrics and knee health

Lunges in a circle- these lunges will have a central point and every 180 degrees; you will switch legs. Perform lunges by stepping forward with your right leg, keeping your left knee off the floor and ensuring your right knee doesn't go past your toes. Push back to starting position and then step out with your right leg at a 30-degree angle. Repeat at intervals of 30 degrees until reaching 6 o'clock, then reverse. Switch legs and repeat the process.

Bulgarian split squats- while these are not a plyometric exercise, they will help improve knee health and make it easier for you to do the next exercise in this list. Stand about two feet in front of a sturdy bench or chair with feet hip-width apart. Place your right foot on the bench behind you, either with the top of the foot or the ball of the foot for balance. Keep feet hip-width apart or slightly wider. Engage core, bend left knee, and lower body while keeping weight on the front leg. Keep left knee aligned with left toes and chest lifted. Inhale as you lower until left quad is parallel to the ground. Push through left foot to return to standing, exhaling as you rise. Alternate sides for each set.

Jump lunges- this next exercise helps with explosive power. Start in a full lunge position with your right leg in front and your left leg behind. Throw your body and arms upward and jump into the air. Switch your legs (while in the air) and land back in a full lunge. Be as explosive as possible!

Squat with leg abduction- this is also not a plyometric exercise, but it helps a ton with things like breaststroke/eggbeater and inner knee health. Start with your legs close together with one leg on a plate, wearing a sock, or on a surface where it can slide easily. Squat down and push the sliding leg out as far as it can go while keeping it in a straight line and not rotating your foot. Come back up, still ensuring a straight line, and repeat. These are best done with weights.

Lateral jumps- Start in a one-legged squat on your right leg and jump as far as you can laterally (to your left) and land on your left leg. Switch legs every rep.

Rocket jumps- Begin with your feet shoulder-width apart and perform a standard squat, focusing on sitting back and keeping weight on your heels. From the squat position, explosively jump up, extending your arms overhead. Land softly in another squat position and immediately jump up again.

Copenhagen's- this is an abductor strength and hip stability exercise. In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line with the lower leg off the floor and hold.

These exercises will significantly improve your water polo leg strength and maintain healthy knees. Other easy knee health exercises you can do in your free time include:

Straight leg raises- Lie on your back on a bed with one leg straight, and the opposite leg bent with foot on bed. Keeping the leg straight, raise your leg 4 to 6 inches off the bed. Hold 3 to 5 seconds. 

Regular squats

I wish you luck on your athletic journey!

Written By: Claire