Focus, flexibility, balance, core strength, and endurance are all key objectives to keep in mind when striving to achieve your goals in Polo. Whether your goals are to play the best you can play at your level or to improve your handicap, your fitness is integral to thinking bigger!
Why is core strength so important for performance in polo?
If you think about the core as the foundation of anything, a healthy core means a healthy structure. Most people think of the core as a nice six-pack or strong, toned abs. But the truth is, the abdominal muscles are a very small part of the core.
The abs have very limited and specific actions. And what I refer to as the core actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. Your core is responsible for providing power, stability, and strength to your body. Core muscles also make it possible to stand upright and move with two feet.
These muscles help control movements, transfer energy, shift body weight, and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. When thinking about improving your game of polo, it quickly becomes apparent that core conditioning is fundamental to perfect and strengthen your different swings whilst maintaining balance
Keeping this in mind, it’s important to do core conditioning exercise programs that target all these muscle groups effectively. There are three planes we need to focus on to achieve that—the Sagittal Plane (forward and backward motion), the Frontal Plane (bending side to side), and the Transverse Plane (rotating side to side). These targets all the biomechanics of your polo motions.
Try and make a little time every day to do some core exercises and I promise it will be a gamechanger! Repeat the exercise 10 to 15 times each to make sure you are really working those muscles.
Other fantastic exercises to strengthen the core include plank exercises, side plank variation, basic push-ups, v-sits, squats, back bridge, hip lift, oblique twist, plank on a balance ball, lunge with twist, and supermans.
And finally, let’s not forget that aside from improving your polo, you will have a killer flat stomach as a bonus! Good luck with your training, I hope you find these exercises helpful.