How to improve your fitness to play polo?

Strength & Endurance: Assuming your inquiry is about water polo, have a look at this: http://www.Waterpolotraining.Net/.

Core strength: The obvious areas are legs and arms. The thing that ties them all together is the core strength. Back, shoulders, hips, abs. All must be equally strong for balance. Your core is the link. Free weights good for you , because you need strength throughout your motion -- dynamic exercises build dynamic strength. Clean technique, lower weights. Find areas that need work, and combine exercises.