Effects of in-competitive season power-oriented and heavy resistance lower-body training on performance of elite female water polo players.

Document Type

Journal Article


National Strength and Conditioning Association


Health, Engineering and Science


School of Exercise and Health Sciences




This article was originally published as: Veliz, R. R., Suarez-Arrones, L., Requena, B., Haff, G. G., Feito, J., & de Villarreal, E. S. (2015). Effects of In-Competitive Season Power-Oriented and Heavy Resistance Lower-Body Training on Performance of Elite Female Water Polo Players. The Journal of Strength & Conditioning Research, 29(2), 458-465. Original article available here


We examined the effect of 16 weeks of lower-body resistance and poweroriented training on key performance measures of elite female water polo players. Twenty-one players were randomly assigned to 2 groups: control group (C) who did in-water training only and a lower body strength (LBS) group, who performed resistance (full squat and split squat) and jump and power-oriented lowerbody training (countermovement jump [CMJ] loaded and CMJ) sessions (twice per week) in addition to the same in-water training. In-water training was conducted 5 days per week for a total of 16 weeks. Twenty-meter maximal sprint swim (MSS), lowerbody strength during 1 repetition maximum (1RM) full squat (FS), in-water boost and CMJ, and Throwing speed (ThS) were measured before and after the training. Pretraining results showed no statistically significant differences between the groups in any of the variables tested. After 16 weeks, no statistically significant improvement was found in any of the variables measured in the C group, however, significant improvement was found in the LBS group: in-water boost (4.6 cm, 12.02%, effect size [ES] = 1.02), CMJ (2.4 cm, 8.66%, ES = 0.85), FS (12.7 kg, 20.99%, ES = 2.41), and ThS (3.4 km·h-1, 6.86%, ES = 3.44). Lower-body resistance and power-oriented training in female water polo players for 16 weeks produced significant improvements in performance qualities highly specific to water polo performance. Therefore, we propose modifications to current training methodology for female water polo players to include resistance and power-oriented training during the competitive season in this sport.