Volleyball Workouts: 11 Shoulder Exercises for Beach Volleyball in 1 Minute


So often, I’m asked questions about the best ways to warm up or workout for beach volleyball. Professionals have extensive warm up routines that armor their joints and work on their weaknesses. If you’ve been anywhere near a volleyball court in your life, you’ve seen somebody rubbing and rotating their hitting shoulder while their face winces in pain. Even after you've learned how to how to hit a volleyball properly, you can still experience some pain and injuries.


Why are shoulder exercises so important for beach volleyball players?

Injuries in beach usually develop because of muscular imbalances. Micro-tears in your muscle fibers develop into scar tissue when they aren’t given time to heal properly. If you’re pushing your body to the max, that just becomes a part of the game. BUT, when a muscle becomes less pliable, other muscles take over for it and these compensations have a tendency to build on top of each other.

Don’t ignore the imbalances and weaknesses. What’s better? Taking an extra 5 minutes before each volleyball bout OR being laid up for 8 weeks recovering from a big injury and losing your season.

If you’ve come to a professional beach volleyball event in the last decade, you’ll notice every player sporting some sort of exercise with an elastic band. I personally carry one long open-ended band that I can wrap multiple times for added resistance.



You're never too young to start on VolliBands. You'll thank yourself tomorrow if you get a set and start working consistently to develop a stronger and healthier shoulder! 

Visit their website at www.vollibands.com

Get 10% off of every purchase on their products! Just make sure to apply your coupon code: BURIK at checkout.

Do your shoulder a favor and get that ounce of prevention to save a pound of treatment.



Starting proper shoulder care warm-ups and exercises at a young age helps cut down on injuries in the short and long term. Shoulder health is important for everyone. A little diligence and resistance band goes a long way!




The video below shows you 11 creative ways to use a small closed resistance band to strengthen and protect your shoulder joints. This band is normally used for glute/hip exercises but is a great shoulder sub when you have nothing else. Try them out and let me know how it goes. Protect your shoulders and play injury free for years!



Make sure to do each shoulder exercise for at least 30 Seconds. They are easy at first but if you do each one for 30-45 seconds with no rest, you will FEEL THE BURN! A lot of players get through “pre-hab” and rehab exercises without actually testing their endurance. Remember, your body will find the easiest pathways first so your gross motor neuron pathways will take over in the beginning. It’s important to get to a level of muscle fatigue that exposes your weaker muscles.

These exercises work as a GREAT shoulder warm up before volleyball practices and matches. They also armor your joints during the off season.

If you can’t remember them, just take your phone to the beach or the gym and play this video!

Better yet, armor your whole body for beach volleyball. Learn how to hit harder in volleyball AND watch your game-play skyrocket using our Professionally Designed Lifting, Conditioning and Mobility Course for Beach Volleyball 


Jump Higher, Hit Harder, Move Faster - The 60 Day Strength & Conditioning Plan for Beach Volleyball


Quick First Steps 

Huge Verticals 

Unshakeable Shoulders

Stronger, Leaner, Healthier Bodies

Get your body stronger, leaner, healthier and built for the beach!



Want to show your support and help us make more content?

Check out our favorite Volleyball Gear...

Women's Fitted Tank Top Tachikara Replacement Volleyball
Cart Cover and Carry Bag


Never before has an online volleyball training program been so meticulously designed to focus on the beach volleyball player.

We take you rep by rep, set by set, and day by day through one of the most intense beach volleyball workout programs ever built.

Video Demonstrations with performance tracking sheets included!

Composed by Mark Burik:

  • AVP/FIVB Professional Beach Volleyball Player
  • USA Volleyball Collegiate National Team Coach
  • Performance Enhancement Specialist
  • Corrective Exercise Specialist
  • Certified Strength and Conditioning Specialist
  • Certified Personal Trainer
  • Bachelor of Science Cum Laude - Exercise Science: George Mason University


We also run beach volleyball classes, private lessons and training camps for adults in St Pete Beach, Florida. We run volleyball vacations in exotic locations around the world. We can even run beach volleyball clinics for your group, club or team in your hometown! Send an email to [email protected] 



Want a sample of our programs?

Give our Completely Free 3 Workouts for an Increased Vertical Jump a try.

AND if you want to find your TRUE POTENTIAL in beach volleyball, keep reading as we are going to help you improve your vertical jump, foot speed, passing, setting, attacking, defending, and volleyball IQ. All you have to do is sign up for our Complete Player Program. We take you through the basics and help you develop a mindset that keeps you in the game so you can stay focused and win matches!


Join our email list today and we'll send you a FREE BEACH VOLLEYBALL DRILL BOOK!!!

Also receive new drills, tutorials, tips, special discounts and updates from our team. Your information will not be shared.


50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.