Ashleigh Johnson, the star goalkeeper of the U.S. women’s water polo team, has once again demonstrated her prowess, leading her team to a gold medal at the Paris 2024 Olympics. Johnson shared insights into her journey to the Olympics and her rigorous training routine, which have been pivotal to her success.

When asked about her journey to the Olympics, Johnson reflected on her humble beginnings in Miami. “When I first got into this sport, I had no idea that it would take me to the Olympics,” she said. Growing up with a pool in her backyard, Johnson’s mother ensured her children received swim lessons to prevent any potential drowning incidents. “Those swim lessons turned into a swim team, and that swim team had a water polo team as part of the package. So I started playing water polo and loved it so much more than swimming,” Johnson recalled.

Her passion for water polo quickly grew, becoming an integral part of her life and ultimately leading her to the highest level of competition. “I stuck with it, and it just became part of who I am and what I do, and took me to places I never would have thought, like the Olympics,” she added.

Johnson’s success is not merely a result of talent but also a testament to her dedication and hard work. Detailing her daily training routine, Johnson described a day that starts at 9:30 a.m. with a bowl of oatmeal and a focus on hydration. Her morning sessions, from 6:30 to 8:00, are dedicated to lifting weights, followed by water conditioning with her team until around 10:30.

“We practice anything conditioning-related in the morning,” Johnson explained. After a break for lunch, which typically includes a balanced meal of protein and carbs, Johnson heads into her second practice from 1:00 to 4:00 p.m. “That’s about six hours in a day,” she noted. Her dinners often include beans or lentils with another protein source, ensuring she gets the necessary nutrition to sustain her intensive training.

Johnson’s impact on the sport extends beyond her personal achievements. In the 2016 Rio Olympics, she made history by becoming the first African American woman to make the U.S. Olympic water polo team.

Check out uInterview’s exclusive interview with another Team USA water polo star, Maggie Steffans.

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