Day of the week | General warmup | Special warmup | Main exercise | Cool down |
Saturday | warm-up exercises, 5 minutes jogging | 200 meters free, 4×50 meters mixed, 200 meters mixed feet | 10 × 100 meters swim with 3 minutes rest, swim head up with the ball, work with the ball, shoot, and pass | 2×200 meters chest crawl, 2×100 meters crawl back with frog legs |
Sunday | warm-up exercises, 5 minutes running | 200 meters free, 4×50 meters mixed, 4×50 meters mixed feet | 6 × 200 meters free swimming with 4.5 minutes rest, 10 × 50 meters swimming with 1.5 minutes rest, work with the ball | 400 meters chest crawl, 100 meters crawl back |
Monday | warm-up exercises, move the water polo shot with the cache in different directions | 4×50 meters mixed, 4×50 meters mixed feet | 4 × 15 (minutes) water polo game (without restarting from the middle of the field) | 400 meters freestyle |
Tuesday | warm-up exercises | 4×50 meters mixed, 4×50 meters mixed feet | 5× 400 meters (with insole + twin) chest crawl, 5 × 400 meters (50 butterflies + 300 chest crawl + 50 butterflies) with fin | 400 meters freestyle |
Wednesday | warm-up exercises, 5 minutes running | 4×50 meters mixed, 200 meters mixed feet | 3× 15 (minutes) shallow water polo game without dangerous errors without water polo rules, rescue swimming with z-shaped ball and attack and counter-attack by shooting | 200 meters chest crawl, 100 meters crawl post, 100 meters feet |
Thursday | warm-up exercises, 5 minutes running | 4×50 meters mixed, 100 meters mixed legs | (100-200-300-400 meters) breast crawl, (100-200-300-400) meters breast crawl, work with the ball, shoot, practice team tactics | 200 meters chest crawl, 100 meters crawl post, 100 meters feet |
Friday | Official game with complete rules |
Group | Number | Age (years) | Height (cm) | Weight (kg) | |
1 | Selected water polo exercises | 10 | 23.17 ± 2.51 | 182.8 ± 6.32 | 91.2 ± 6.32 |
2 | Traditional water polo exercises | 10 | 23.02 ± 2.67 | 181.1 ± 5.58 | 88.6 ± 5.96 |
Variable | Group | Pretest |
Posttest |
Changes intergroup |
Changes intergroup |
||
t value | Significance level | t value | Significance level | ||||
IL-6 (pg/ml) |
Experimental | 70.14±2.19 | 2.41±20.71 | 4.871 | 0.062 | 34.4 | *0.00 |
Control | 4.32±22.14 | 4.48±22.49 | 1.922 | 0.087 | |||
IL-4 (n/gl) |
Experimental | 19.05±12.32 | 10.62±31.88 | 12.345 | 0.00 | 0.640 | 0.00* |
Control | 10.32±32.18 | 8.60±13.73 | 0.246 | 0.811 | |||
50 m record | Experimental | 1.02±72. 82 | 0.78±27.76 | 6.29 | 0.001 | 1.32 | 0.21 |
Control | 0.53±10.29 | 0.52±28.53 | 2.09 | 0.09 | |||
100 m (sec) record | Experimental | 3.48±61.62 | 2.55±59.87 | 6.04 | 0.001 | 1.29 | 0.22 |
Control | 1.89±00.64 | 1.60±62.16 | 3.37 | 0.02 | |||
100/200 m (sec) record |
Experimental | 5.22±00.161 | 3.68±158.71 | 1.48 | 0.18 | 1.060 | 0.31 |
Control | 3.60±16.164 | 5.39±164.33 | 0.09 | 0.92 | |||
400 m (sec) record | Experimental | 13.30±85.358 | 13.49±353.00 | 4.46 | 0.004 | 0.34 | 0.74 |
Control | 8.67±00.362 | 6.73±356.83 | 3.18 | 0.02 | |||
6 ×50 m (sec) record | Experimental | .2±71.34 49 | 2.47±33.85 | 2.52 | 0.045 | 0.99 | 0.32 |
Control | 2.07±50.35 | 1.50±34.66 | 2.71 | 0.042 |
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