If you want to get higher out of the water, defend better, and last all four quarters, one lift belongs in your program: the squat.
Water polo is played in constant vertical motion: eggbeater, elevation, drive, sprint, recover. Your legs do most of the work, and they do it without a floor to push against.
Why do squats matter for water polo?
- They build vertical power for blocking shots, scoring, and drawing fouls
- They improve ankle, knee, and hip mobility for a smoother eggbeater
- They train total-body control and balance under load
- They strengthen joints and posture, which helps athletes stay healthy
How does a Division I All-American use squats?
Luca Provenziani scored 93 goals as a Fordham freshman in 2024, the most ever by a Fordham freshman, and became the program’s first ACWPC First Team All-American. He credits squats for much of his edge.
"At 5 feet 11, I knew I did not have the height advantage, so I had to win with leg strength. Squats have been one of the most important lifts in my training. They give me an edge in two critical areas: the counterattack and shot blocking.
On the counter, the moment the ball turns over, I can explode with a strong breaststroke kick to beat my defender on the first step. That early release lets me jump-start our transition and push the offense forward before the defense is even set.
On defense, squats help me elevate higher out of the water when I am closing out or blocking shots. Whether I am in the lanes or matching up one-on-one, my eggbeater is stronger and more stable. That vertical power shows up in every possession."
Luca Provenziani, Fordham University
You do not need to be the biggest player in the pool. You do need to be strong where it counts.
How should you start or progress your squats?
| Level | Squat variation | Sample dose |
|---|---|---|
| Beginner | Goblet squat: depth, posture, and knee tracking | 2 to 3 sets of 8 to 10, two or three times a week |
| Intermediate | Front squat or barbell back squat through full range | 3 to 4 sets of 5 to 8 |
| Advanced | Tempo squats, pause squats, or heel-elevated squats | 3 to 4 sets of 3 to 6, with control |
Form first: full-depth reps with control do more for your water polo game than heavy, sloppy reps. Young athletes should learn the pattern with a qualified coach before adding barbell load, and leave a rep or two in the tank.
What should you pair squats with?
Balance lower-body work with pulling strength. Pull-ups build shot power and shoulder durability. In the pool, turn strength into height with the eggbeater kick drills. For the habits behind consistent training, read how D1 athletes approach strength training.
Want exercises that translate to the pool?
Join a live strength session with our Division I strength staff. See this month’s sessions or book a free call.
