Watch a beach volleyball tournament to witness some truly fit athletes at work—success in volleyball requires many different physical skills, abilities and attributes.
You can up your game on the courts this summer, and get the lean strong look that goes with it, when you incorporate volleyball training moves into your usual workouts.
Training to become a well-rounded athlete is the key to getting the beach volleyball body, and a big part of mastering the sport. Players must be as explosive as a sprinter and still have the endurance to last in a match that can run for hours.
There is also a matter of finesse—to improve your volleyball performance you’ll need control and balance, especially to stabilize on the soft court underneath you. And don’t forget powerful shoulders and range of motion for those hard spikes and long reaches, too.
With all that in mind, no wonder beach volleyball stars look so good! Consider adding in the following training elements to your strength and conditioning routine if you want to rock the courts…and the beach shorts!
What You Need: Power.
You’ll be squatting, pushing off and jumping—you need explosive power to move the lower body. And your upper body needs power to block, spike and serve.
What You Need: Speed.
You’ll need to get around the court quickly with your big, strong muscles and count on your smaller muscle groups for fast moves. To deal with the speed of serves and hard ball smashes, reaction time matters as well. Speed not only contributes to power, it also factors into agility.
What You Need: Agility.
The ball changes directions and angles and you’ll need to react to play it; that means changing your own direction and angles, too, with swift coordinated efforts.
What You Need: Endurance.
With each game (or set) played to a winning score of 21 points and another deciding set of 15 points possible, you’ll need to last through volley matches that take a long time and a lot of energy. If you’re playing outdoors, weather can be a draining factor as well.
What You Need: Control.
The sand is soft and moves under your feet—that makes for an unstable surface which requires more balance to manage than a hard floor. Core strength is an important part of balance and control, and so is total body coordination. And for injury prevention and long reach, don’t forget flexibility work, too.