Water Polo
Team ball game played in a pool.
How to start
Find a local club and join a beginner or taster session. You need to be a confident swimmer who can tread water.
How to progress
Build your treading water and swimming fitness, learn passing and shooting, and move to match play.
What the evidence says
Evidence: limited
We found no trials of water polo for general health. It is a demanding team sport that needs strong swimming, treading water and ball skills. The risk of injury includes contact between players and shoulder strain.
Take care: It is a contact sport with a high workload. Warm up your shoulders and build up gradually. Check with a GP if you have a heart or shoulder condition.
12-week starter plan
You should already be a confident swimmer. Join a club and add swimming sessions on your own.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 10 METs (Water polo (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Practise eggbeater kick for treading water.
- Learn to pass with both hands.
- Warm up your shoulders carefully.
Common mistakes
- Neglecting swimming fitness.
- Pushing the shoulders too hard too soon.
- Playing rough in practice.
Kit and cost
Low cost Approximate UK prices.
- Club fees (about £5 to £10 a session)
- Swimsuit and a cap with ear guards (about £15 to £30)
- A ball (often provided)
Frequently asked questions
Do I need to be a fast swimmer?
A good level of swimming helps, but clubs also train beginners.
Is it dangerous?
It is a contact sport, so bumps happen. Coaches teach safe play.
Are there adult leagues?
Yes. Many clubs have recreational and masters teams.
Good for: Heart & fitness Fun & social Endurance
Compare with similar options
| Water Polo | Triathlon Training | Rowing (On Water) | Artistic Swimming | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 90 min × 5/wk | 60 min × 3/wk | 60 min × 3/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | High cost | Moderate cost | Low cost |
| Equipment | Basic kit | Specialist kit | Specialist kit | Basic kit |
| Impact | Low impact | Medium impact | Low impact | Low impact |
| Fitness needed | Moderate fitness | Good fitness | Moderate fitness | Moderate fitness |
| Evidence | limited | limited | limited | limited |