Essential Water Polo Gear | iSport.com Essential Water Polo Gear Essential Water Polo Gear A water polo player doesn’t require much gear, especially when compared to athletes who play sports like hockey or lacrosse. A few essentials — suit, cap, ball — are all that’s really needed to get a game going. Well, that and the pool of course. This guide explains the essential pieces of gear (and a few extras) that every water polo player should own. Suits If you’re going to spend time playing water polo, you’ll need a swim suit. That’s all there is to it. Sports bras, swim trunks, board shorts, unitards… cross them all off the list of suitable substitutes. Your water polo suit needs to be comfortably snug. It should be tight-fitting, but still allow your body to twist, turn, and stretch throughout a game. While your practice suit and your game suit may differ slightly, there will still be similarities between the two. Some teams and clubs will have team suits for you to purchase as well. Hot Tip: Throw in an Extra Suit Suits occasionally get ripped during games and are also easy to forget if they've been hung to dry somewhere.

Having a spare in your bag may someday come in handy for you (or a teammate). Women’s Water Polo Suits Women’s water polo suits cover the entire torso. They are one-pieces designed to keep drag to a minimum and to give defenders the fewest possible places to grab. For this reason, most water polo suits zip up the back or front, unlike lap swimming suits that feature Y straps and open backs. Polo suits can also have rubber or latex sections to further discourage grabbing. Lap swimming suits are often worn for practice or in young/beginner water polo games, but it is a good idea to invest in at least one water polo suit to prevent puling, stretching, or even ripping during an aggressive game. [picture of women’s water polo suit] Men’s Water Polo Suits Men wear swimming briefs, often called “Speedos” after the popular brand. These are tight-fitting and stretchy bottoms, designed to allow uninhibited movement in the water. Unlike women’s suits, they cover only the lower torso and do not extend down the legs beyond the hips and buttocks.

Longer lap swimming suits like jammers can make treading water difficult and the extra material (and therefore drag) of board shorts and swim trunks are not ideal for water polo. For practice, some prefer slightly baggier speedos, swim briefs, or square-leg suits. However, a snug pair is important if you want them to stay on during a game. [picture of men’s suit] Swim Caps Any water polo player with hair past their shoulders will want to invest in a couple of swim caps. Whether they are silicon or latex doesn’t make a difference here, but it is important to keep the hair off your face and out of the opposing team’s hands. Be sure to have a light-colored cap as well as a dark one for games and tournaments since official rules call for teams to wear matching caps. Hot Tip: Practice Outdoors in a Light Cap Wear a light-colored cap during outdoor practice to deflect sunlight and prevent the dreaded “cap tan” — the stripe of white skin often seen on water polo players’ and swimmers’ foreheads. Darker caps will attract sunlight and intensify this tan.

Water Polo Caps Water polo caps, occasionally called “bonnets,” are cloth caps with plastic ear guards and straps that tie or fasten under the chin. These are worn in the water to: Help distinguish one team from another. One team wears a light color and the other wears a dark color. Display a player’s number. Protect the ears, since an elbow or a water polo ball with enough velocity can burst an eardrum. Chances are you won’t have to worry about supplying your own water polo cap since most teams or clubs have sets for practice and games. [picture of caps] Water Polo Balls Water polo balls come in three sizes: Size 5 (68-71 centimeters in circumference) for men, size 4 (65-67 centimeters in circumference) for women, and a junior size for younger Splashball players. The balls weigh between 400 and 450 grams. Traditionally yellow, most balls have a repeating three-stripe pattern (similar to a volleyball), although the latest official game balls feature a wave design in three colors. There are balls available in different colors or with colored sections. The exterior is rubber and is engineered to provide better grip when wet.

[picture of water polo balls] Accessories While suits, caps, and balls are the absolute essentials when it comes to water polo gear, there are a few other pieces of equipment that can add to your experience. The following is gear that seasoned water polo players usually have with them in their bags or on the deck. Goggles Goggles cannot be worn during a water polo game. If a ball hits an eye covered with goggles, the frame can seriously injure the area around the eye or the eye itself. Goggles are, however, very nice to have during warm-up and swim sets, especially if your eyes are sensitive to chlorine. If you need corrective eyewear, use contacts or specially designed eye shields. Towel This one seems obvious but is worth mentioning: Get a good towel for drying off post-pool. If you’re traveling to a tournament and want to save space, consider the smaller, more absorbent chamois. Parka or Robe Swim parkas or terrycloth robes are welcome accessories during early mornings or cold weather. Whether on the way to or from the pool, between the locker room and the deck, or on the bench during a game, parkas and robes useful for keeping warm without the hassle of many layers of clothing.

Sunblock Water polo players in indoor pools will have to worry about this less, but anyone who practices outdoors knows how quickly tans develop. Whether you want to protect your skin or just prevent a “cap” or “Speedo” tan, purchase some waterproof sunblock and be sure to apply it at least 20 minutes before getting in the water. This gives your skin enough time to absorb the sunblock. If you put sunblock on too soon before getting in the water, it will get washed off. Nail Clippers Water polo players can expect pre-game nail checks of fingers and toes for nails that do not extend past the tip of the digit. For the sake of the refs (and your teammates during practice), carry some nail clippers for emergency trimmings. Mouth Guard Lots of water polo players opt to wear a mouth guard during games. Flying elbows, kicking feet, and wayward balls can all make a mess of your mouth. Mouth guards are also not a bad idea if you have braces or dental work to protect. Because they make communication difficult, mouth guards are generally worn only during games or scrimmages. Buy Good Gear Because not much is required, it is worth it to buy high-quality water polo gear.

The difference between a cheap suit and one designed to withstand the rigors of chlorine, sun, and the inevitable tugging in a water polo environment are huge. Test out different products and decide which ones work best for you. The last thing you want to worry about in the water is your gear! Share this Guide: Nutrition for Water Polo Players by Dante Dettamanti, BS, MS Nutritional Requirements of Water Polo Players This is the first of a series of articles about nutrition requirements for water polo players. Before we can look at what kinds of foods that are required for maximum performance, we have to look at the energy requirements for water polo. The first part of this article will analyze where a person involved in strenuous sport activities gets the energy from to contract their muscles. This probably is a little more science than most you want to hear about; but it is necessary to understand what goes on in the athlete’s body before we can advise the athlete about the right kinds of foods to fuel the muscles. We will also look at the specific energy requirements for the sport of water polo. Finally we will find out which foods, in general, can help fill the energy requirements for water polo players. A more specific diet will be discussed in future articles.

WHERE DO WE GET THE ENERGY TO FUEL OUR MUSCLES? Your body is perfectly designed to move by a series of coordinated muscle contractions. When your brain tells your body to move, nerve signals trigger a powerful release of muscular energy through a special molecule called adenosine triphosphate (ATP). ATP is a high-energy molecule, that when the chemical bond that holds it together snaps apart, energy is released and used by the muscles to contract and away you go. The process that causes this to happen is simply converting chemical energy from food to mechanical energy for muscle contraction. Three systems in the body create the ATP energy required for physical activity, and all three are used for water polo in varying degrees. ATP-CP SYSTEM The ATP-CP system provides enough energy for a five to eight-second swim sprint, or other rapid muscle contractions, such as lifting weights. Creatine phosphate (CP) is a high- energy molecule that can deliver its energy to manufacture ATP very quickly. CP is readily available and stored in large quantities in the muscle fibers. Immediately upon the start of exercise, CP is the preferred method of supplying energy before other methods can “kick-in”.

Since the CP is depleted very quickly, the short period of exercise must be followed by a rest period, so that the CP that was depleted may be regenerated in the muscles used. No oxygen is required for this system to work; so you don’t need to inhale air during a short sprint. Because no oxygen is required, it is called anaerobic (without oxygen) exercise. To better understand how the ATP-CP system works, go to the weight room and do 3-sets of the bench press. While you are performing the first set, creatine phosphate stored in the muscles is creating the ATP that allows the muscles to contract, and allows you to perform the bench press maneuver. At the end of the first set, most of the CP in the muscles involved is depleted. In order to perform another set you must have a rest period after the first set that will restore the CP in the muscles. After a rest period of 30-60 seconds, the CP is restored, and you can start performing the second set. The same goes for the third set; a rest period followed by an exercise period.

GLYCOLYSIS If a water polo player continues swimming at a fast pace after the ﬁrst 8-10 seconds, there will be a lag in time when ATP produced from Creatine Phosphate runs out. The ATP needed to continue muscular contraction after this time is supplied by another energy producing system called anaerobic glycolysis, the breakdown of glycogen, again with little requirement for oxygen. The glycogen used for this process is found in the muscles and in the liver; and is actually the storage form of the simple carbohydrates (sugars) that you eat in your diet. Anaerobic glycolysis produces enough ATP for a longer period of time, for 40-50 seconds and up to 2 minutes, depending on the level of training of the athlete. This process quickly delivers enough ATP to allow the water polo player to maintain a fast pace, even after the CP levels are low. The drawback to anaerobic-gylcolysis is the production of lactic acid. Even though the athlete can swim at near maximum speed for this time period, the accumulation of lactic acid will eventually cause the muscles to fatigue, and muscular contraction to slow down.

The heavy arms and exhaustion that you feel when the 1000 lb gorilla jumps on your back, is a result of lactic acid in your muscles. AEROBIC SYSTEM The body avoids acid fatigue by switching to a third system that requires oxygen, the aerobic system. In order to utilize the oxygen system, however, the pace of the exercise has to be reduced. The intensity of the exercise, and the bodies ability to deliver oxygen to the muscles, are important factors in which system is being utilized. As long as the intensity and pace is high, the body relies more on the glycolytic system fueled by glucose. The cardiovascular system simply cannot deliver oxygen fast enough to supply the demands of the exercise. When the intensity is lower (e.g. during slow swimming or jogging), the body prefers the aerobic system that uses both fat and glucose for muscle fuel. WHICH SYSTEMS ARE UTILIZED? During exercise, all three systems come into play. The contribution of the three systems depends on the speed and intensity of the performance, and the conditioning of the athlete. Generally, fast pace swims utilize more of the anaerobic systems while slower paced swims utilize more of the aerobic system.

There is a small amount of oxygen stored in the muscle fibers and in the blood in the vicinity of the muscle. This can be utilized right away and does contribute to the production of ATP, even for short and fast paced swims. Oxygen contributes about 20% of the ATP for short sprints of 20-25 meters, and about 30% to swims of 30-75 meters. Slower paced swims are almost entirely aerobic. SOURCES OF ENERGY FOR EXERCISE The foods that you eat provide the potential energy, or fuel, that your body needs in three forms: carbohydrate, fat and protein. Your body can store some of these fuels in a form that offers your muscles an immediate source of energy. Carbohydrates, such as sugar and starch, are readily broken down into glucose, the principal energy source of the body. Glucose can be used immediately, or it can be stored in the muscles and liver as glycogen. During exercise, glycogen is converted back into glucose and can be used a fuel by the muscle fibers. Not only is glycogen the most significant source of energy for muscle contraction in high intensity exercise; but it is also a source of energy for brain function both during rest and exercise.

If an athlete wants to train and compete efficiently, he needs a full tank of glycogen every time he exercises. This can only come from food sources. Frequent long and hard training sessions and games can reduce the amount of glycogen available. The likely cause of poor performance and fatigue in practice, or in games, is because of low levels of glycogen in the muscles. Studies have shown that the glycogen stored in the body will start depleting after only one hour of continuous exercise. It can be depleted completely if not restored through diet and rest. This is called “tapering” and will be discussed in a future article. FATS As mentioned above, fat can also be utilized by the body to provide energy for muscle contraction; but only at lower intensity levels of exercise. Because of the tremendous amounts of fat stored in the body, exercise that requires fat can go on for very long periods of time. The intensity and pace of the exercise, however, has to be low. Once the intensity picks up, the system that utilizes fat is too slow to provide energy for rapid muscle contraction. Converting fat to ATP requires the availability of oxygen, which is often the limiting factor in fat utilization.

The heart and the cardiovascular system cannot pump enough oxygen rich blood to the muscles fast enough to convert fat into ATP. Glycogen thus becomes the most reliable source of fuel for muscular contraction in high intensity exercise. The only way that your body can utilize fats is to slow down the pace of the exercise. Marathon runners utilize both fat and oxygen during their long run. That is why it is considered an aerobic (with oxygen) athletic event. The pace that a marathon is run, however, is much slower than say the pace for a 400-meter race. The marathon runner can go for three hours, but at a much slower pace. The 400-meter runner can go much faster; but for only a short period of time. The faster pace of the 400 requires glycogen and creatine phosphate for energy; but the price the runner pays for the faster pace is the build-up of lactic acid in the muscles. Because of the Lactic acid build-up, the sprinter can only go for a short distance before he has to slow down or stop. The goal of conditioning and training an athlete is to allow him to go at faster and faster speeds without the build-up of lactic acid.

This also holds true for the water polo player. PROTEINS Protein can also be utilized by the body to produce energy (ATP) for muscular contraction; but only in extreme conditions where the body has utilized all of its carbohydrate and fat reserves. Proteins are an important part of foods that are utilized by the body to build, maintain, and repair body tissues like muscle, and to synthesize important enzymes and hormones. WATER POLO ENERGY REQUIREMENTS Short and long bursts of speed followed by rest periods of different lengths are required to play the game of water polo. In ﬁlm-analysis studies done in various countries, it was found that 70% of the time in a water polo game is spent in short bursts of speed of 5-25meters. These swims require use of both anaerobic systems, the breakdown of creatine phosphate, and the breakdown of glycogen by anaerobic glycolysis. Aerobic glycolysis also contributes to the production of ATP for all activities, regardless of speed. It also contributes to water polo; but because of the high intensity required to play the game. water polo remains a predominantly anaerobic sport, and thus requires a diet that is rich in carbohydrates.

MYTH- CARBOHYDRATES ARE BAD! TRUTH- Because of fad diets, carbohydrates have attained a reputation as a food that is bad for you. However, just the opposite is true. Any person, especially an athlete, cannot survive without carbohydrates in their diet. High-protein, low-carbohydrate diets cannot support optimal health very long, especially for the young, active athletic person. An active person, especially a water polo player that is involved in very strenuous physical activity for several hours a day, cannot perform in practice or in a game on this kind of diet. There is one reason why some people lose weight on a no-carb/high-protein diet. Because of the very limited foods that they can eat that don’t contain carbohydrates, people will eat less. By eating less they take in less calories, and thus lose weight. This weight loss cannot be sustained however; because people lose interest in the few boring foods that they are allowed to eat. They usually gain all of the weight back that they lost. The quality of the diet also suffers when carbohydrates are restricted. Without fruits, vegetables, and whole grains there is a lack of fiber, vitamins, minerals and anti-oxidants; all dietary factors that protect against disease.

Low carbohydrate diets include extreme amounts of saturated fats that usually accompany high-protein foods, the leading cause of heart disease caused by clogging of the arteries. Excluding carbohydrates can lead to nausea, fatigue, light-headedness, constipation and low blood pressure; and that is for the average sedentary person. An active and fit person, such as a competitive water polo player, cannot live without carbohydrates. Both your health and your performance will suffer. Limiting different foods is not good for anybody, especially for athletes. Athletes need carbohydrates, as well as fats and proteins, in their diet. The next article will go into specifics about the kinds of foods, and when the water polo player should eat them, for optimum performance. [Click Dante's photo to learn more about his water polo experiences and Click the water polo ball to learn more about Dante's books.] The History Of Water Polo. How Polo Was Invented. Facts and Information About Water Polo Water Polo History The earliest known documentation of modern water polo can be traced back to the late19th century and a man named William Wilson, a Scotsman renowned for his contributions to aquatic development. As a swimming coach, Wilson developed revolutionary techniques on efficiency and safety.

As an iconoclastic engineer, however, he created what was first known as “aquatic football,” a form of soccer, rugby, wrestling, and American football — all while treading water. The first game took place along the banks of the River Dee in Aberdeen, Scotland. It experienced a massive gain in popularity in the following years and was played throughout Great Britain in various loosely organized official capacities. Shortly thereafter, in 1885, the Swimming Association of Great Britain officially recognized the game and formalized the rules made by Wilson. Americans played a similar game but with different rules that allowed rougher play, holding, and a submersible ball. The sport drew large national crowds and was frequently played in top venues, even earning a stage at New York City’s infamous Madison Square Garden. However, due to the differences in rules of play, the European nations did not compete in the 1904 Olympics in St. Louis, and it was not until an international water polo committee was formed in 1929 that all nations formally agreed to a common set of rules. The sport was among the original games to be introduced in the second modern Olympics in Paris in 1900.

The sport first gained traction in Western Europe and continues to be largely dominated by these nations in modern international competition. Style of Play Much philosophy and debate surrounded the early formation of water polo style and technique, and various developments contributed to the change of the game. The “dry pass” was invented in 1928. This involved teammates passing the ball over the water to one another without ever letting it touch the surface. This drastically increased the speed of the game, which had previously relied on scrambles for balls that were allowed to first drop on the surface of the water. As a result, finesse and quickness became more important traits for a water polo athlete. The “Trudgen stroke” is a method of swimming that revolutionized aquatic movement, both within the game and in general water practice. First developed by Scottish players, the Trudgen involves an athlete swimming on his side, alternating the arm which comes out of the water, and scissoring the legs with each stroke of the arm. It has developed into the front crawl, which is a stroke most commonly used by swimmers in freestyle competition. Modern Leagues Today water polo is contested at the high school, college, national, and international level.

Many countries have their own associations, such as United States Water Polo, in America. Internationally, competition outside the Olympics has been regulated by FINA’s Water Polo World League. The Championship Tournament begins in July each year. There is only one match that is widely lauded as the greatest of all time: the “Blood in the Water” match during the 1956 Melbourne Olympics. Contested between the Soviet Union and Hungary Took place within the context of the 1956 Hungarian revolution and drive for independence from Soviet-imposed policies Hungary defeated Soviet Union, 4–0 The nickname of the match, “Blood in the Water,” is sourced from Hungarian player Ervin Zador, who emerged from the water with blood streaming down his face after being punched by an opponent. History of the Game of Water Polo: Collegiate Water Polo Association FAQ History of the Game of Water Polo Water Polo began as a sport sometime in the 19th century in England, although the early versions of the activity bear little resemblance to the modern day version played today. The origins of water polo are obscure to say the least but we do know that the word "polo" is the English pronunciation of the Indian word "pulu," that means ball.

Just as the ball game that is played on horseback became known as "polo," the ball game played in the water became known as "water polo," the name is the only connection between the sports. The game of water polo was first played in the United States in 1888. It featured the old rugby style of play which looked like American football in the water. "American style" water polo became very popular and by the late 1890's was played in such places as Madison Square Garden and Boston's Mechanics Hall, attracting 14,000 spectators to the big national championship games. It is believed that British holiday resort owners invented this rather strange pastime during the mid-1800s, in an attempt to attract guests. The first games were played on nearby rivers and lakes, and the game's passing similarity to horseback polo gave it the name "water polo." By 1869, a rubber ball had began to replace the original ball which was made from a pig's stomach. In 1870 the London Swimming Club formulated rules for the sport and hosted the first official game at the Crystal Palace Plunge in London.

Games resembled rugby on the water, and were based more on brute strength than athletic skill. Underwater wrestling would leave some players barely conscious when they managed to get to the surface. A common ploy players used was to place the small ball in their swimming trunks and swim underwater towards the goal, where they would score by removing the ball and slamming it onto the pool deck. In 1880, rules were introduced in Scotland to shift the game's focus to skill over force. A bigger ball, similar to a soccer ball, was used, nets were introduced and players could no longer tackle opponents who did not have possession of the ball. The same rules still apply to today's game. The game that evolved into contemporary water polo started off as an adaptation of rugby played in lakes and rivers; the object of the game was to "carry" the ball to the opponent's side. The Scottish rules were adopted throughout Great Britain, and the game quickly caught on in countries like Hungary, Belgium, Germany, Austria and France, which began playing the sport in the late 1800s. In 1888, Water polo was introduced into the United States by English swimming instructor John Robinson.

The game featured the old rugby style of play which was much like gridiron football in the water. "American style" water polo became very popular and by the late 1890's was played in such venues as the Boston's Mechanics Hall and Madison Square Garden. The game of the day featured set plays like the "flying salmon," where the player with the ball leapt through the air from the backs of his teammates to score a goal. Violence was the game's main attraction. As the sport grew in popularity, so did its level of violence, with little rules to prevent it. In the 1800's the intent of the game was to place the ball with two hands against the wall at one end of the pool to score. Players often swam underwater in an attempt to gain an advantage, only to be attacked by their defenders in the same manner. In addition to the aggressive play, many of the pools and lakes in which it was played were often poorly filtered and very murky, creating even more mystery regarding the actions that took place beneath the surface. It was not uncommon for players to be dragged from the water unconscious.

This may have added to the popularity, with crowds as many as 14,000 attending some games in New York City. In fact, its popularity was so great it was named the first Olympic team sport in 1900. Interestingly enough, women's water polo was the last Olympic team sport to be added in 2000. Meanwhile, the rest of the world adopted the Scottish rules: Hungary in 1889, Belgium in 1900, Austria and Germany in 1894 and France in 1895. By 1900, water polo was so popular it became the first team sport added to the Olympic Games program and has remained an Olympic sport ever since. Great Britain won gold at each of the first four Olympic Games. In 1911, the Federation International de Natation Amateur (FINA), the international governing body for all amateur water sports, adopted the Scottish rules for all international water polo events. United States continued to play by their own rules until 1912, when, instead of playing their semi-final game in the National Championship tournament, the New York Athletic Club and the Chicago Athletic Association chose to fight instead.

The Amateur Athletic Union (AAU) cancelled its sponsorship of water polo until 1914 when United States clubs finally agreed to play under the more civilized international rules. Over the years the game has evolved to more of a soccer style in which an opponent could only make contact if a player held the ball. In addition, the evolution of swimming changed the game from brute strength underwater to one of passing and speed above the surface. Women were not allowed to compete at the Olympics until the 2000 Games in Sydney, where Australia won the gold medal, the United States took the silver, and the bronze went to Russia. The first Water Polo World Cup for women was held by FINA (the sport's governing body) in 1979, and the first World Championships took place in 1986. The most notorious incident in the history of Olympic water polo took place during the 1956 match between the Soviet Union and Hungary. Four weeks prior to the Games, 200,000 Soviet troops invaded Hungary to suppress an anti-Communist uprising, so there was plenty of bad blood between the two sides before the scrappy game started.

The game was marred by brawls and became so brutal that officials called it off altogether. Hungary was leading 4-0 at the time and was declared the winner; the team advanced to the finals and won the gold. Hungary has also fielded some of the most celebrated water polo players of all time. Dezso Gyarmati won a medal at five different Olympics from 1948-1964 (3 gold, 1 silver and 1 bronze). Oliver Halassy, who represented Hungary three times between 1928-1936, won 2 gold and 1 silver. What makes his medal count even more extraordinary is that Halassy had one of his legs amputated below the knee as a child. Hungarians are well-known for their extraordinary play in the water. Hungary has won the most medals in Olympic water polo history, with a total of thirteen, including 7 gold, four of them coming between 1932-1956. Like other notable southern European nations, such as Italy, Spain and Yugoslavia, its national team draws its players from a pool of talent that plays in the professional leagues.

Water polo within the United States was adopted as a championship sport for men in the collegiate system in the early 70's, while women were added about 30 years later as participation grew. Today, collegiate and high school teams can be found throughout the country. Internationally the game is played all over the world, with Europe and Asia boasting the world's strongest programs for men. The USA is the only non-European team to win Olympic medals. In addition to the gold won by the New York Athletic Club in 1904, the United States men's program won silver medals in 1984 and 1988 and bronze medals in 1924, 1932 and 1972. The recent addition of women's water polo paints a different story for dominance, as Canada and the United States often vie for top billing with the world's best as the Americans have proven to be among the world's best repeatedly contending for the Olympic and World Championship titles.

Water Polo Explained | Water Polo Australia Water Polo Explained Home › Get Involved › Water Polo Explained Water Polo Explained The game of water polo is an international sport and is played by two teams of seven players, six field players and one goal keeper. Game play involves swimming treading water (using a kicking motion known as “eggbeater kick“), players passing the ball while being defended by opponents, and scoring by throwing the ball into a net defended by the goal keeper. Water polo, therefore, has strong similarities to the land based game of team handball. For further information on the history of water polo click here . Basic Rules of Water Polo The following information provides a snapshot of the rules of the game and should not be seen as a substitute for the Official Rule Book. The Official Rule Book should always be consulted and can be purchased from your local State or Territory or via . Length of Game The duration of a game of water polo is four eight minute periods. Time commences at the start of each period and the clock is stopped throughout the game during stoppages with time resuming once the ball is put back in the field of play either by a player taking the appropriate throw or when the ball is touched by a player following a neutral throw.

There are two minute intervals between time periods with a five minute break at half time. Should the scores be even at full time, two three minute periods of extra time will be played in the event that a definite result is required. Should scores remain level at the end of extra time a penalty shoot out will occur. Starting the Game At the start of each period players take up positions on their respective goal lines about one metre apart and no closer than one metre from the goal posts. A referee will blow the whistle to start the game and then release a ball into play in the middle of the pool. Time Outs Each team may request two timeouts in any game. An additional time out, in addition to any time outs not used during ordinary play may be requested during extra time. A timeout is one minute in duration and may be requested at any time and the game is immediately stopped. Scoring a Goal A goal is scored when the entire ball passes full over the goal line, between the goal posts and underneath the cross bar. A goal may be scored from anywhere within the field of play, however, the goal keeper may not touch the bal lbeyond the half way mark. A goal may be scored by any part of the body except a clenched fist.

Team Changes and Substitutions Each team consists of seven players (including a goal keeper), and not more than six reserves who may be used as substitutes. All players not in the game at the time sit on the team bench situated on the side of the pool. At any time in the game a player may be substituted by leaving the field of play with the exception of when a referee awards a penalty. Fouls & Free Throws There are several different types of fouls which the referee will not permit including; ordinary fouls, exclusion fouls, penalty fouls, and personal fouls. In the event of a foul the referee may award a free throw or penatly throw. For further information please consult the Official Rule Book or . Playing Positions Goal Keeper (GK) The person playing this position has a vital defensive role while also supporting their teammates when in attack. Goal keepers must always be aware of their position in the goals relative to the ball in play. They have to focus on the ball at all times to ensure they are ready to make a save if a player decides to shoot. It’s also important for goal keepers to stay engaged in the game as they often have the best vision of the entire pool in both attack and defence.

They play an important role in communicating what they see to their teammates. For example, in defence, they are responsible for calling defensive plays and positioning of blockers. In attack, they are responsible for communicating the time remaining on the shot clock and players who are in a good position to receive the ball. Centre Forward (CF) The centre forward position is on the 2m line in front of the goals. The outer positions (such as point, wings and drivers) are responsible for getting the ball into the CF. Balls are usually passed into the CF using a wet pass where the CF will attempt to take a shot or try to draw an exclusion. The CF position is a specialised position that requires a different set of skills compared to the perimeter players. Point (P) Quick Facts of Water Polo Quick Facts of Water Polo Number of players per team: 7 (1 goalie and 6 field players) Length of game: Four 7-minute quarters that actually last around 12 minutes or so depending on the referee. 2 minutes rest between quarters Scoring: 1 point per goal (like soccer). Scores are in the range of 6-15 goals per game.

With a decent goalie, shooting percentages are in the 30% range so there are usually lots of shots and blocks to keep things exciting. A good goalie is the most important part of the team. You can only use one hand to touch the ball (except the goalie) Field of Play: 30 meter all deep pool if available. We use 25-yard half-deep pools. Players are not supposed to touch the bottom so lots of treading is required. Basic strategy of the game: Water Polo is a team sport that mixes the best aspects of soccer, basketball, and hockey. Like soccer, goalies defend a large netted goal. Instead of using feet, water polo players are allowed to use only one hand at a time to pass or shoot the bright yellow, soccer-sized ball. Like basketball, there are fast breaks and a set offense that uses a center-like hole man that can either make powerful offensive shots or dish passes off to a player driving towards the goal. Driving, setting picks, and working to get inside lanes (inside water) is very reminiscent of basketball. Hole men tend to be big because they need to plant themselves in front of the goal without being pushed out.

Guard-like drivers tend to be smaller, quicker, and good ball handlers, and outside shooters  like 3-point shooters - have good arms to peg the high corners of the goal with accuracy whenever a defender sloughs off to cover a driver breaking towards the goal. Like hockey, there is a somewhat physical aspect to the game and water polo players can be temporarily ejected in a penalty box for short periods of time if the referee deems it necessary. Occasionally, if possession is contested there can be a face off between two players to decide who regains possession of the ball. Is this game too rough for kids? Despite its reputation water polo is really not meant to be a contact sport. The level of contact is much like basketball: you might see some pushing and leaning going on around the center (or hole man), but any grabbing, pushing, or hitting of any kind is a foul. The potential for injury in a spirited soccer game is much greater than in water polo. Like basketball or soccer, accidental hand or elbow contact can happen, but water is much more forgiving than a hardwood floor or a dirt field.

If you feel comfortable letting your kids play soccer, then water polo is easy. Is water polo OK for girls? If your daughter swims, or plays soccer or basketball, then why not try water polo? Girls and womens water polo is rapidly gaining popularity at all levels including youth, high school, college, and international competition. Roosevelt High School, Shorewood, Bellevue, and Mercer Island are among some of the local girls high school teams. The womens water polo team at the University of Washington was recently ranked the number one club team in the United States, and is likely to become a full varsity sport soon. Ordinary Fouls: Ordinary fouls are committed rather frequently and the referee will blow the whistle and award the ball to the opposing team. After a foul is whistled the team with the ball is allowed a free throw: three seconds to put the ball in play without interference from the defender. (The ball normally cant be shot at the goal until it has been passed to another player. An exception to this is when the foul is committed outside the 7-meter line, then a quick shot is allowed).

When played properly with good refereeing, unnecessary contact of any kind quickly results in a foul being whistled. In fact, refs are so eager to keep the game clean that most refs seem to blow a whistle almost every 15 seconds. Refs will call lots of fouls but will try to keep the game flowing the ball is usually back in play within three seconds of the foul. Ordinary fouls include: Reaching over anyones head or shoulder Pushing off of someone else Kicking Splashing water in the face Touching the ball with two hands (except goalie) Pushing the ball under water when under attack Major Fouls: Major fouls result in a temporary 20-second ejection (also called a kickout) in the penalty box. If a player gets three major fouls, they are ejected from the entire game. Any ordinary foul committed by a defender when the opposing player is in a scoring position (like fouling a driver or the hole man if they have inside water) is considered a major foul. Blatant, unnecessary fouls committed away from the action are also considered major fouls worthy of a kickout.

(For example, grabbing an ankle when someone is trying to swim away). Penalty Shots: Penalty shots are taken from 4 meters directly in front of the goal. The referee will award a penalty if a major foul is committed when someone is in strong, imminent, scoring position in front of the goal (for example: if the hole man or a driver has the ball and also controls inside water within 4 meters of the goal, and the defender comes over their back). Water Polo Nutrition: Diet Makes a Difference by Dante Dettamanti, BS, MS Does Diet Make a Difference in Your Performance? YOU BET IT DOES! As mentioned in the last months article on “Nutritional requirements for water polo players”, the foods that you eat provide the potential energy, or fuel, that your body needs in three forms: carbohydrate, fat and protein. Consuming enough calories, or fuel, each day is the key if you want to perform well in practice and in games. But the more arduous the activity, like water polo, the more important it becomes to consume the proper mix of the three energy supplying nutrients.

All three are important for the water polo athlete; but the primary limiting factor in performing water polo in practices and games are CARBOHYDRATES! This article will be devoted to learning what kinds of carbohydrates to eat, when to eat them, and how to restore them in your body after you have used up the supply that is stored in your body. (Proteins and fats will be discussed in next month’s article). Carbohydrates, such as sugar and starch, are readily broken down into glucose, the principal energy source of the body. Glucose can be used immediately, or it can be stored in the muscles and liver as glycogen. During exercise, glycogen is converted back into glucose and can be used a fuel by the muscle fibers. Not only is glycogen the most significant source of energy for muscle contraction in high intensity exercise; but it is also a source of energy for brain function both during rest and exercise. If an athlete wants to train and compete efficiently, he needs a full tank of glycogen every time he exercises. This can only come from food sources. Frequent long and hard training sessions and games can reduce the amount of glycogen available.

The likely cause of poor performance and fatigue in practice, or in games, is because of low levels of glycogen in the muscles. Studies have shown that the glycogen stored in the body will start depleting after only one hour of continuous exercise. It can be depleted completely if not restored through diet and rest. The limiting factor on performance, therefore, even during moderate intensity exercise, remains the bodies limited carbohydrate stores. No matter how ample your fat stores, after you deplete your muscle glycogen stores you will experience fatigue to some degree, and be unable to maintain the pace and intensity required in practice and a game. Graph A below shows a hypothetical situation for a water polo player starting the training week on Monday with a large amount of glycogen stored in his muscles and liver. After completing a strenuous 2.5 hour water polo workout he will use up a large portion of the glycogen that was stored. After eating a high carbohydrate dinner that night and breakfast and lunch the next day, he can restore a lot of the glycogen that was used up. However, he will not completely restore the full amount, and will consequently start the next day’s practice with less than he had the previous day.

This cycle is repeated every day, until about the fourth day, when the glycogen is almost completely depleted. Now what happens if you have another practice on Friday and a game on Saturday. How well do you think you will perform in that practice and game if something is not done to increase the amount of stored glycogen that you start the game with? GRAPH A: Depletion of glycogen after four days of intense practice HOW DO YOU RESTORE THE GLYCOGEN LEVELS IN THE BODY? There are only two ways to restore the glycogen levels in a body. Burn less calories (glycogen) by resting with easier training sessions; and/or by eating a carbohydrate rich diet. A case in point for a high carbohydrate diet was a study done with Ice Hockey players, a sport very similar to water polo in terms of intensity and burning energy. As in a water polo game, muscle carbohydrate (glycogen) is a major source of fuel; and declines anywhere between 38 and 88 percent. Muscle glycogen depletion relates closely to muscular fatigue.

A motion analysis of elite hockey players showed that the players with a high carbohydrate (60% of total) diet skated not only 30% more distance, but also faster than the players who ate a standard low-carbohydrate (40%) diet. In the final period of the game, when a team either wins or loses the game, the high-carbohydrate group had more energy and skated 11% more distance than they did in the first period. The low-carbohydrate group skated 14% less. The bottom line in this and other studies of high intensity sports, is that both diet (more carbohydrates) and rest are critical factors in performance. Resting for several days and eating a low-carb diet was not effective in increasing performance. Neither was a high carbohydrate diet and not resting. Both must occur for maximum restoration of glycogen and maximum performance to occur. Water polo coaches should take note. If you want your team to perform well in an important game, then you had better rest them a few days by cutting back on the length and intensity of your workouts, along with encouraging the players to add more carbohydrates to their diet. HOW MUCH CARBOHYDRATE SHOULD YOU EAT?

Most athletes that perform strenuous physical activity for several hours daily require a diet that is high in carbohydrates, a minimum of 55-65 % of the total food intake. Player’s diets should also include about 20-30 % protein for muscle and enzyme build up, and about 20 % of the good mono and poly-unsaturated fats. How much carbohydrate should you eat? Plenty, if you are a water polo player who trains several hours a day of high intensity exercise. Most adults eat only 150-250 grams of carbohydrate a day. That might be OK if you are sedentary. That is certainly not enough to fuel an athlete’s body. Most elite athletes need a lot more than the normal person, probably anywhere from 400-600 grams a day, depending on your training level, intensity and amount of training, gender, size, etc. Most water polo players, performing at a high level of training for ten-plus hours per week, will need about 3-4 grams of carbohydrate per pound of body weight.

So, if you weigh 150 pounds, you will need between 450 to 600 grams per day of carbohydrate WHAT SHOULD I EAT AND WHEN? Just to give you an idea of what a gram of carbohydrate is, consider that a banana has about 20 grams, a large potato has 30 grams, a cup of fruit flavored non-fat yogurt has 24 grams, a sandwich with a lot of bread and some lean meat has 50 grams, while a plate of pasta has about 80 grams. Other good sources of carbohydrates include whole wheat breads and cereals, rice, beans, corn, fruits, and fruit bars. It seems that it might take a lot of eating to get to 450-600 grams. There are several ways to accomplish this feat! One trick is to cut back on fatty foods to make room for more carbohydrates. Fats have a tendency to fill you up, and should be used sparingly. Instead of piling on tons of cheese and meat sauce on top of your pasta, eat the pasta with tomato sauce and sprinkled with a little parmesan cheese on top.

Instead of eating french-fries that are loaded with saturated fats, eat baked potatoes or sweet potatoes and go light on the sour cream and butter. Milk is a great source of calcium and fairly good source of carbohydrates, but drink 1-2% fat milk or non-fat milk instead of whole milk. EAT AFTER TRAINING Try eating within two hours after training. This is the time when the body is more acceptable to carbohydrates and has the ability to store more glycogen in your muscles and liver. Eating after training is not always easy to do, especially if your team has an early morning training session, and you have to go to class right after training. Bring some food with you to morning practices for eating after training; something that you can carry and is easy to digest. Fruits like bananas and apples, and food-bars are easy to carry; or if you can stop at a fruit/smoothie bar and get a fruit smoothie. Smoothies are a great source of carbohydrates, they go down quickly, and they digest quickly. Watch the ones that are high fat though. Many fruit/smoothie bars will list the ingredients in their smoothies, and will also list the percentages of fat, carbohydrates and proteins.

Pick the ones with the most fruit and the least amount of fat. Food bars (sport/energy bars) are a great way of meeting some of your carbohydrate needs and are easy to carry with you in your backpack. Make sure that you get high carbohydrate/low fat bars. Read the label and apply the 4 and 20 rule. Any bar that provides more than 20 grams of carbohydrate and less than 4 grams of fat is a good choice. Also, make sure that you drink water with your food bar to aid in digestion. If you can’t meet your carbohydrate needs with three meals a day, try snacking between meals with food bars, fruit, fruit muffins, half a sandwich, anything that you can think of that provides some carbohydrates. Remember that food bars are to be used as a supplement to your meals, or as a snack food; not as a complete meal. Don't overdo it with these bars and think that you can eat many of them every day, and not eat any other necesary foods. One or two a day as an in-between meal snack, under the guidelines as described above, should be the maximum for an athlete.

SKIPPING MEALS OR ADDING MEALS Water polo players should be adding meals rather than skipping meals. Three meals a day plus two light snacks should maintain the proper amount of carbohydrates for the water polo player. The meal that is missed the most is breakfast, especially if the team has an early morning practice session. It is difficult to eat breakfast after a morning workout. There simply is not enough time before you have to rush off to class. If that is the case, athletes should carry food in their backpack that they can eat quickly. Sports bars, fruit, muffins, and sports drinks with some sugar and no caffeine are good sources of quick carbohydrates for a rushed breakfast. HOW DO I KNOW IF I AM NOT GETTING ENOUGH? There are several ways of determining if you are getting enough carbohydrates. Probably the best way is how you feel. Everyone gets fatigued during a hard practice or game; but if you are still fatigued at night or the next day, if your performance in practice and games is lacking, if you aren’t mentally alert, if you are tired all of the time and you can’t seem to keep your weight at a normal level, then you probably need more carbohydrates in your diet.

If eating more and adding snacks doesn’t work, then you might consider carbohydrate supplements. Supplements are available as gels and in liquid form. Marathon runners or tri-athletes that train many hours a day, and who start losing a lot of body weight usually use them. When the body runs out of glycogen, it turns to fats and proteins as a source for producing ATP. Burning fats is not much of a problem; but burning protein can be. Utilizing body protein means that a person is essentially using muscle tissue for energy. Not what an athlete would want if he wants to perform well. During a ten-hour triathlon race, the body cannot store enough glycogen to get through the entire distance. So, many tri-athletes ingest high-glucose gels, or other high carbohydrate sources, during the actual race. Water polo players probably would not need this kind of supplement during a game or practice; but it might be a way to replenish your carbohydrates between games, when you have several games in one day. Pre-game and in-between game meals will be discussed in a future article. HOW MUCH WATER SHOULD I DRINK?

Yes, even if you are playing in a pool full of water, you can still sweat and loose body fluids. Do you need to drink 8 glasses of water a day as some nutritionists recommend? It depends on several factors: How hot is the air and water temperature, how hard and how long you practice, and how much food you eat that contain large amounts of water. Thirst is usually a good indicator of your fluid needs; but when you are participating in physical activity in warm weather, you might not feel thirsty. Athletes should start drinking before they start feeling thirsty, and continue drinking small amounts of water during training in warm conditions. The color of your urine is a good indicator of body fluid needs. Yellow or yellow-orange color indicates water stress, while nearly clear or light-yellow means that you are well hydrated. Foods also can provide certain amounts of fluid in your diet. If you keep track of your water needs and hydrate ahead of time in hot weather, you should be fine. If you start to feel light headed or nauseous, then you are possibly suffering from dehydration. SPORTS DRINKS? Sports drinks are not only a great source of carbohydrate to help fuel your muscles; but also a great source of fluid for your body.

Be careful that the sports drink that you drink does not contain too much sugar. Drinks that are have more than 8% sugar interfere with water absorption from your stomach. You may end up with a full and bloated stomach and very little fluid in your body where it is needed. Check the label. If it has more than 8 grams of sugar in 100 ml of volume, then it is too high in sugar. Also, make sure that you are getting a sports-drink and not an energy-drink. The energy from an energy-drink comes from huge amounts of caffeine, and not a lot of sugar. Caffeine will not help you perform better if you need more sugar to fuel your muscles. DON”T JUST EAT, EAT BETTER! Some athletes feel that they can eat just about anything they want and still perform well in their event. This simply does not work! Athletes should educate themselves about what they need to eat, what foods provide what they need, and about the quality of the foods that they do eat. Things like eating whole grains, instead of refined white grains add quality to your meals.

Educating yourself to eating right can go a long way in helping you achieve your peak performance in water polo games. Don’t just take a chance by eating everything in sight and hoping that everything will work out for you. An example of this is a friend of mine who was going to compete in a triathlon. He wanted to carbo-load the day before the race. Thinking that he was going to have a high carbohydrate meal, he ordered a huge pizza with pepperoni and double cheese. Little did he realize that of the 1800 calories in the pizza, 1200 calories were fat and protein from the pepperoni and the cheese, and only 600 calories of carbohydrate came from the tomato sauce and the dough? The fat and protein contributed nothing to his triathlon as far as energy use (your muscles need carbohydrates), and consequently he did poorly in his race. Many months of hard training down the drain because he didn’t know what the effects of eating the pizza were, and that only a third of the pizza contained much-needed carbohydrates. Much less than he really needed. Next month’s article will go into more detail on what an athlete should eat, and how to go about eating nutritious meals.

[Click Dante's photo to learn more about his water polo experiences and Click the water polo ball to learn more about Dante's books.] Understanding Water Polo Positions | iSport.com Understanding Water Polo Positions Understanding Water Polo Positions Each position in water polo comes with specific responsibilities and caters to a different skill set. Left handed? You should play on the right side while on offense. Have a great eggbeater and long arms? Consider goal keeper . Faster than anyone else in the water? You’re going to make an excellent driver . That being said, positions in the pool are extremely fluid and each member of the team should be comfortable playing them all. Yes, even goalie (they can get kicked out too!). As your skills develop and personal strengths come to light, work with everyone in the water to get to the best position possible during games. Goalie Goalies stay within or very near the goal for the entirety of the game. Their responsibilities include blocking shots, making long passes on counter attacks, and communicating with and directing their team during defense. They are the only player that is allowed to touch the ball with two hands and — in pools with a shallow end — stand on the bottom.

While they swim far less than field players, goalies should still have a quick stroke in the event that they need to swim a ball away from a defender. Important Skills Ability to make long, accurate passes Loud voice and good sense of the game Faces of water Polo ... Team: U.S. Men's National Team Date of Birth: 8/13/1977 Resides: United States Getting to know Merrill Moses: A silver medalist in the 2008 Olympics, Moses is known for his vocal leadership of the team in and out of the water. His explosive reflexes and incredible number of saves per game have labeled him one of the most exciting goalkeepers in the game today. Hole Set The hole set is one of the most crucial players in the offensive set up. Positioned directly in front of the goal, they are often guarded by the best opposing defender. Hole sets need to draw lots of fouls, have an excellent eggbeater, and be ready to take quick shots. The hole will also be responsible for making good passes to perimeter players and communicating with the team.

Important Skills Reliable sweep shots and backhands Ability to draw fouls Ability to spot open teammates on both sides of the goal Ability to make good pressure passes Loud voice and good sense of the game Faces of Water Polo ... Date of Birth: 12/18/1965 Resides: Serbia Getting to know Igo Milanovic: Considered by many to be one of the greatest water polo players of all time, Milanovic’s pro career lasted 20 years. The two-time Olympic gold medalist prefers hole set because while other positions have limited shots, the hole set has a huge range of possibilities. Perimeter Players Wings, flats, and the point are positioned around the hole set in a semicircle. They are also known as perimeter players and drivers. Wings play on either side of the goal along or near the two-meter line. Flats are above the wings, on or near the five-meter line. The point is between the two flats, usually a little outside the five-meter line. Because of their place in the water, the point will often be the first one back on defense and therefore the opposing hole set’s defender.

The job of all these perimeter players is to set the ball, initiate drives or picks, and to get open for passes and shots. Important Skills Team: U.S. Women's National Team Date of Birth: 4/18/1980 Resides: United States Getting to know Brenda Villa: Getting to know Brenda Villa: Being the shortest player on the US National and Olympic teams hasn’t stopped Villa from being a top scorer. She was a silver medalist in the 2008 Olympics and has played professionally in Italy. She is currently one of the best female water polo players in the world. Defensive Positions The only defensive position (somewhat) set in stone is that of the hole set’s defender, also known as the “hole D.” This player should be skilled at stealing the ball and strong enough to defend the other team’s hole set. The rest of the field players will match up with an offender as they swim down the pool. As the other team sets up their offense, it may be necessary to for defenders to switch players, to put two defenders on one person, or to play in zones. Don’t Pigeonhole Yourself Knowing the positions of water polo is essential to understanding the game.

Transitioning from defense to offense — and back — becomes infinitely smoother once it’s clear which gaps need to be filled. It also makes drills and plays far easier to grasp. Practice all the positions — both on offense and defense — to round out your skills as a player, and understand where you can be the most effective in the pool. Share this Guide:

Question: What is an essential ingredient of a game of water polo?
Answer: Water