Follow along as we go through this 60-minute pre-season full-body beach volleyball workout with professional beach volleyball players Mark Burik and Brandon Joyner. There's a wealth of beach volleyball training information, covering strength, conditioning, aerobics and exercises to improve your volleyball skills.
BEACH VOLLEYBALL MOBILITY WORKOUTS
- Lying Straight Leg Kicks
- Lying Straight Leg Cross-Over Swings
- Lying Scorpions
- Cat/Cow Series
- Push-Up - Downward Dog / Upward Dog
- Alternating Calf Stretch
- Knee Hugs
- Quad Stretch
- Lateral Lunge
- Elbow to Instep/Lunge Twist
- Warrior One / Triangle Stretch
- Alternating Pigeon Stretches
- Deep Squat Twist
- Straight Arm Swings
- Clasp Hands Behind Back / Hamstring Stretch and Reach
BEACH VOLLEYBALL SHOULDER HEALTH
Static Endurance - 1 Set of 1 Minute Holds with 30 Second Rest
- Military Press 90 Degree Hold
- Lying, Bent Over or Banded I Hold
- Lying, Bent Over or Banded Y Hold
HIP AND GLUTE HEALTH FOR BETTER BEACH VOLLEYBALL
Complete 1 Set of 15 Reps for each exercise.
- Side Lying 90 Degree Raises
- Side Lying Reach Back Leg Raises
- Banded Glute Bridges
ANTI ROTATION AND STABILITY TO IMPROVE BEACH VOLLEYBALL SKILLS
Complete Each Exercise for 1 Set of 15 reps. Alternate Sides Every Rep
- Standing Single Leg Banded Anti Rotation Press with 3 Second Holds
- Bird Dogs with 3 Second Holds
CORE ENDURANCE BEACH VOLLEYBALL WORKOUT
Complete each exercise for 1 set of 15 reps or 60 seconds.
- Front Lying Chest Raises
- Front Lying Leg Raises
- Back Lying Straight Bridge (60 Seconds)
BEACH VOLLEYBALL EXERCISE FOR UPPER BODY STRENGTH
Perform each exercise for 3 sets of 10.
- Push-ups (Can add weight on your back)
- Standing Externally Rotated Hammer Curl
LOWER BODY EXPLOSIVENESS
Olympic/Power Lifting is technically complicated and can be dangerous if done without experience and great technique. If you are not trained in this style of lifting, we implore you to stick with the second two exercises until you seek out the guidance of a Certified Strength and Conditioning Specialist to train you for the other lifts. You can also talk to us for Video Analysis Sessions to get you started. If you have the training experience, perform the first two exercises.
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Our E-Book gives you diagrams and written explanations of the most important exercises that EVERY pro player does or has done at one point or another.
Few things are more difficult than coming up with new drills. We want to help you keep up the training with only the best ones.
Our FREE E-Book is divided in five sections:
Serve Receive & Passing
Ball Control And Emergency Technique