Cardio fitness

Water polo: Players can swim up to 5km in a game and their feet can't touch the bottom at any point. Involves intense bursts of speed of up to 15 seconds each, greatly boosting cardiovascular fitness.
5/5

Diving: Divers do a lot of work on their fitness out of the pool, such as trampolining and interval training, to develop the fast-twitch muscle fibres needed to move the body in and out of diving shapes at speed.
4/5

Lower body

Water polo: A study from the Centre for Aquatics Research and Education showed that almost every muscle in the legs, buttocks and hips is used for the distinctive eggbeater kick used in water polo.
5/5

Diving: You need power and strength in the quads, calves and hamstrings to get maximum spring out of a springboard (1m-3m). For a platform dive (10m), you need to gain enough height from the rigid surface.
5/5

Grey matter

Water polo: Has been called the "chess of sports" as it has so many moves and countermoves to keep your brain working hard.
5/5

Diving: Success is 95% mental and 5% physical, according to experts. Divers have to block out nerves and distractions, often using selective attention, and visualise the dive as they stand on the board.
4/5

Upper body

Water polo: Swimming, sculling (short, sweeping motions under water) on the spot and passing the ball will build a strong, defined upper body - top players can achieve ball speeds of up to 55mph.
5/5

Diving: The force is taken through your outstretched arms. Divers hit the water at about 30mph, so you'll develop strength in every muscle from the wrists to the shoulders.
5/5

Injuries

Water polo: While any brutality results in exclusion, there are lesser fouls that can be used tactically, so be prepared for bumps and bruises.
3/5

Diving: Potential injuries include knocking head, hands or feet on the board, and pulled muscles from hitting the water at the wrong angle. Good tuition should help minimise these.
4/5