Volleyball Pros Perform Their Most Favorite Beach Exercises

 

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Kelsey Robinson, 2016 Olympic bronze medalist, trains on the beach for pro indoor volleyball. Go-to move: A series of three defensive slides. “I love these exercises because they always force me to engage my core while keeping tension in the band. They work my quads, hamstrings, glutes, abs and translate directly to the court or sand.

Volleyball Pros Perform Their Favorite Beach Exercises MY FITNESS PAL—“Baywatch” bodies are not exclusive to the silver screen. In fact, the AVP is bringing some of the most beautiful beach bodies to an oceanfront near you. Do 10 more reps, then back and down at a 45 degree angle to make the “A” for another 10 reps.

QUADS. Kelsey Robinson, 2016 Olympic bronze medalist, trains on the beach for pro indoor volleyball. Go-to move: A series of three defensive slides. “I love these exercises because they always force me to engage my core while keeping tension in the band. As I said, beach volleyball is a very explosive sport, but it is also very technical and dynamic, and we need to be able to imitate those movements in the gym in order for muscle memory to occur on the sand. For example, use resistance bands when performing sprints, practicing arm swings, or doing jump exercises.

2. It’s a full-body workout. Beach volleyball uses every part of your body. You use your arms, shoulders and chest to bump, spike and serve the volleyball; you use your legs to run through that sand and squat down to reach the volleyball; and you use your core to stay balanced while you do all that. Beach volleyball is truly a full-body workout!

Involving lots of jumping, brief sprints and dives, beach volleyball will not only improve your fitness and endurance but also your agility, speed and coordination. Many beaches have nets ready so that you need are some friends and a ball. Ultimate Frisbee. Ultimate Frisbee is a passing and running team sport that’s also an excellent workout. Beach volleyball.

What you need: A big beach volleyball net, a volley ball, a fair amount of space and at least two people per side. Pros: Great team game to play mixing skill and stamina. Cons: It’s just too bloody difficult for your average beach goer.

It’s one thing to serve the ball, but then controlling the serve and trying to set. Warm up for your volleyball workout by jogging for 20 minutes, then stretching your arms, shoulders, hamstrings, hip flexors and ankles (all the muscles you use most during volleyball). Developing good volleyball strength begins in the weight room, and it’s important that your athletes are doing the right exercises that set a solid foundation. Art of Coaching fitness editor Marie Zidek, head volleyball coach at DePaul University and a certified strength and conditioning specialist, demonstrates and explains 10 exercises here that are designed specifically [ ]. Make it a beach workout, and use the sand, stairs, and hills to boost your burn and tone in less time.

There’s a radically simple way to burn more calories per step without inching up your incline or pushing your pace: Walk or run on the sand.

List of related literature:

The last case is obvious, because some of their warm-up exercises include practising volleyball shots in the same direction as volleyball is normally played using the three courts.

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from Computer Vision in Sports
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For beach volleyball, vertical jump and reach testing, as well as any repeatedeffort or endurance testing, should be performed on a beach volleyball court.

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Even in beach volleyball where there are environmental influences (e.g., wind) not present in a gymnasium, the server still has time to consider those influences (i.e., allow for the wind) before hitting the serve.

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These betweenlacrosse, and beach volleyball.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Kayla reported using these exercises in each of the situations that she listed during the previous session, except for during natural breaks in play.

“The Psychology of Enhancing Human Performance: The Mindfulness-Acceptance-Commitment (MAC) Approach” by Frank L. Gardner, PhD, ABPP, Zella E. Moore, PsyD
from The Psychology of Enhancing Human Performance: The Mindfulness-Acceptance-Commitment (MAC) Approach
by Frank L. Gardner, PhD, ABPP, Zella E. Moore, PsyD
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Athletes can perform drills on a volleyball court, grass, or sand, either indoors or outdoors, to add different stimuli to the training program.

“Developing Agility and Quickness” by NSCA -National Strength & Conditioning Association, Jay Dawes, Mark Roozen
from Developing Agility and Quickness
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Human Kinetics, Incorporated, 2011

W°rld are 5°°°eri baSKEtballi b What types of active sports and recreation are volleyball, and table tennis.

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Human Kinetics, 2007

Top US volleyball player Lori Endicott, member of the 1996 Olympic Volleyball Team and a former top-ranked player at the University of Nebraska in Lincoln, is meticulous about physical as well as mental preparation for all her matches.

“Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel” by Steven Ungerleider
from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel
by Steven Ungerleider
Rodale Books, 2005

Volleyball club met on Tuesdays and Thursdays and she planned to do her flexibility exercises after volleyball club when the muscles were warm.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
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Human Kinetics, 2014

Since there are only two people covering the court, using beach volleyball as cross training for indoor volleyball, you learn to pickup different shots.

“Misty: Digging Deep in Volleyball and Life” by Misty May-Treanor, Jill Lieber Steeg
from Misty: Digging Deep in Volleyball and Life
by Misty May-Treanor, Jill Lieber Steeg
Scribner, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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20 comments

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  • i for some reason thought that you would do lifts with your whole team. honestly, i wanted to go DII just because i thought that i wanted to prioritize school over volleyball, but watching you, i want to go DI now. thank you for your channel. it’s very inspiring.

  • 1 minute plank
    45 sec high knees
    horizontal band walks 45 secs
    vertical band walks 45 secs
    moving block jumps 45 secs
    side to side lunges 5 each leg
    front to back lunges 5 each leg
    cross lunge thingys 5 each leg
    push ups 45 seconds
    1 minute invisible jump ropes
    single leg rdls balance thingy 8 each leg
    plank 1 minutes
    superman reach out 45 sec
    superman hold 45 sec
    jumping jack 45 sec
    passing stance center hold 45 sec
    passing stance right hold 45 sec
    passing stance center hold 45 sec
    passing stance left hold 45 sec
    stretch as needed
    pushups 45 secs
    crunches 30 secs
    high leg pulses 30 secs
    low leg hold 30 secs
    dead bug 30 secs
    single leg dips 45 secs
    single leg hold 45 secs
    repeat last two on other leg
    volleyball foot work aproach swing block 1 minute (baby jumps go slow)
    volleyball foot work aproach swing block 1 minute( more intense this time lol)
    stretch or whatever ������

  • Track and field athlete myself.. Hurdler actually.. like how you did them hurdle drills ��.. think I’m gonna do this workout for my athlete @ home lockdown

  • AUsome stuff!!! My daughter has been playing volleyball for the last four years in middle school and high school and will find this channel immensely helpful.

  • I’m actually a tennis player but I just adjusted the volleyball movements to comply to that and the workout was awesome! Thank you

  • Volleyball conditioning would be starting for me right now but yknow, Coronavirus keeps my team separated. My coach would like us to condition on our own so I’m going to use this routine until we get to work out together. Thank you Victoria!! �� ��

  • I BET YOU COULD CRUSH A WATERMELON WITH THOSE THIGHS…LIKE TO WATCH YOU DO IT…BUT DO IT AND SQUEEZE THE MELLON REAL SLOW….��������

  • I just subbed! This workout was perfect for me, and your so encouraging and kind. You enlighten my day when I watch your videos. I play volleyball and I’m at the age now where I know that I know if I want to continue pursuing volleyball I have to work towards being a ds/libero because I’m only 5’5. I’m really motivated to turn my body into the healthiest and most fit I’ve ever been because I can’t get the coaching I need right now, which honestly breaks my heart. I’m really hoping to prove that I can come back stronger and healthier next season even though I haven’t been able to get real practice, and my coaches will see the determination and work I’ve put in. Thank you, you have been SO motivational!! I wish I could hug you!❤️❤️

  • I was super upset because I thought that my volleyball season was gonna be cancelled for the rest of the year, but I just got news that it’s not cancelled and we are still going to nationals in Orlando and we are going to Kentucky as a surprise trip so I’m kinda hyped rn and am doing 50000 volleyball workouts, but this by far, is the best one! ����

  • i have highschool tryouts coming up ( playing on eighth grade varsity as a co-captain.. going into nineth )i’ve been doing this workout for a week now. i just want to thank you for sharing this with us, and i will definitely be warmed up and ready for tryouts when they arrive!! �� ( you’re my college volleyball idol! love ya Victoria! Keep up the hard work <3 ) edit: this workout has also greatly improved my vertical! i’m usually a setter, but due to my height (5”8.. which is taller than most of the girls on my team ), many coaches try setting me up as a middle or an outside.. even though hitting is NOT my specialty���� i’m just not really good when it comes to combining footwork, jumping, and swinging through. i can do all of them separately, but i tend to panic when i’m on the court haha.. anyways, thank you for this workout! it means a lot:)

  • Im joining a volleyball team in two months. I’m so excited and scared. Cause my sports teacher tells me that I’m too short and that I won’t be good for the team but idc I’m joining the team because i want to have fun. I’m going to try my best ��

  • Like we never like do things like my strength like coach and like really kool like a day of lifting like justice. Like like like, maybe a little more like time in the classroom you brain dead fkn moron. Try like expanding like your vocabulary.

  • dang! this was challenging but super fun! i have some volleyball experience, but it’s been a couple years since my school has organized a team. however, this year (if school and sports start as planned) i’ll be transferring school and am trying to get back into vb so i can make the freshman A team or JV starters if they let freshman try for JV or Varsity. When you were telling us to visualize what I wanted and what position i was pretty much just screaming ‘middle blocker’ and ‘opposite’ really loudly during the second plank. my parents are confused.

  • Just did it for the first time (without the volleyball jumps at the end cuz I don’t know how it works)
    Great workout for me! I struggled so much with the pushups because #nostrength haha haven’t worked out for a long while.
    The little comments of ‘You’re doing great!’ really helped:) thanks for posting this

  • Good video, but you can’t say u don’t care what people say about your makeup when you talked about how you’re not wearing makeup for a solid minute ��

  • i’m twelve & last year was my first year playing on a real team, sucks that we’re stuck home but i wasn’t that good last year so i was thinking on trying this since all the comments are positive & then ima train until i get tired so ima try it tomorrow & ima keep editing this comment for a week, i rlly hope this is a good workout. ��

    Day One: i’m so beat ��, my body hurts a lot but, it was a good exercise, hopefully tmr it hurts less.

  • Could you possibly post another video with a real time volleyball workout we can do or even write what the different steps or for this workout?

  • Whew my poor muscles! Thanks for this workout though it’s perfect for me, before quarantine volleyball was the only exercise I did and I’m not the fittest person ever, this is the first good workout i’ve had in months!

  • Better at Beach 60 Day Strength & Conditioning Plan for Beach Volleyball: A Professionally Designed Lifting, Conditioning and Mobility Program for Beach Volleyball. Sign up today! https://www.betteratbeach.com/offers/Kr2qoQ9f/checkout

  • I believe that you’re using USC’s reputation to maximize your personal presence on YouTube. “I know thousands will watch this video….” That’s not normal for 99.9% of the population. Most don’t get 50 views. Surprised your school let you post this. Everyone wants to be a star..