Playing polo in the pool

Power through a water polo session for a refreshing all-body workout

Summers in our lives arerarely golden. As the midyearheat prepares to hit youhard, all you're thinkingabout is simmering down inthe pool. This year, instead of doingfrantic laps or splashing aimlessly inthe water, try out water polo. It's a funsport that only requires you to be agood swimmer with average fitnessto begin with. But by the end of theseason, players promise that apartfrom being in top shape, you'll alsohave picked up some great social andpersonal skills.

TOUGH SPORT
Water polo is considered a difficultsport due to its strict rules and gameplay.According to Ajay Apte, chiefcoach of the Indian men's nationalwater polo team, all water polo playersare good swimmers, but the inverseisn't true. "You need to time your shotsand jumps to perfection as water doesn'tallow for free movement. It requiresa combination of speed, strength andstamina," Apte says. That's also whatthe sport helps you build, putting youthrough a regimen of tough sessionsin the pool and strength training andsmart eating outside it.Treading water is a major aspectof the game. The most commonmethod is the eggbeater form whereyou swivel both feet in circles in oppositedirections in order to stay afloat.Another method is heads-up swimming,where players swim with theirheads above the water while guidingthe ball in front of them. The methodrequires immense strength as playersare also continuously thrashingtheir legs underwater and propellingthemselves with their arms.

WATER POLO DIET
To gain shoulder strength and chestpower, players often have to focus oneating foods that are high in essentialnutrients. "We practice for three hoursat a go and at times need an instantsurge of energy, which comes fromcarbohydrates. The strength comesfrom proteins and fats," says Apte.

Strength training, too, is recommendedas burly players tend to havean edge over diminutive ones. "Unlessyou have muscle and fat bulk, you'regoing to be bogged down by biggerplayers who intimidate you," Apteadds. Players at the centre- and fullbackberths need to be well-built asthey handle defence, and those playingat the forward positions handleattack and are required to be lean andagile. Deval Modi, a goalkeeper on theHR College team, Mumbai, does somerunning, push-ups, squats, crunchesand pull-ups to develop strength andstamina.

According to the 16-year-old studentof commerce, the least he can doto remain fit is stay off junk food. Hisdiet mainly comprises chapatis, vegetablesand dal. He trains with histeam in the evening at the PM HinduBath Trust, Girgaum Chowpatty."After a day's practice you just can'trefuse the food you're given at dinnertime.But when eating outside, Ikeep a check on what I'm having andin what quantities," says Modi.

TRAIN BODY AND MIND
But that's not where matters close.The game is as much a battle of mindsas it is of bodies. "With practice, youcan train your mind to counter harshtactical offences such as elbows andnail scratches," Modi adds. Swimmersas young as 15 years can start trainingin the sport and it ranks highamong the disciplines swimmers graduateto. However, unlike free swimmingor synchronised diving, waterpolo isn't individualistic.

To become successful, you need toperform in a team. Furtive communicationskills are required and teammateshave to work together strategically."Observation is paramount sincegame tactics have to be imbibed; theycan't be taught. It's entirely a watchand-improve sort of sport," says Apte.

General techniques of throwing theball and treading the water come onfield. "We work a lot on improving ourbehaviour, temperament and interpersonalskills so everyone on the teamperforms in sync.

And in terms of physical fitness,swimming in itself provides a full bodyworkout," says Arjun Kawle (25), asenior checking staffer with theWestern Railways who's played at thenational level and now coaches localcollege teams. But he doesn't stick toswimming only. Kawle also enjoys playingfootball and volleyball. Stayingactive also negates the need for a dietregimen. "You won't find too manyplayers taking protein or creatine supplements;most stick to homemadefood," Kawle says.

FRINGE BENEFITS
Lessons learnt in the pool are implementedin real life, as well. While somehave learned to work in a group,others find they grasp informationmore easily. Sayali Gudhekar, ex-captainof the under-18 women'sMaharashtra and India teams, saysthat players from the rival team canget mean at times but you need to keepyour cool.

"I employ the same technique whenworking on projects with stubbornclassmates." This 19-year-old studentof Sophia College, too, doesn't believein sticking to a diet. Instead, she couplesher warm-up exercises with shortsprints on the beach. "The runningmakes me agile in water as it strengthensthe leg muscles," she adds.

Modi says he's developed a fightingspirit. "I don't panic easily and canwork under pressure. Water polo's alsoa great stress buster," he says. Adds16-year-old Yohan Samel, a first yearstudent of science at KC College, "Youlearn to direct your anger only towardsthose who've underperformed. Andafter the match, you learn humilityand the importance of apologising!"

HT Image