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. 

This workout is part of our 60 Day Strength and Conditioning Program available now at Better at Beach

What Mobility Work Should Beach Volleyball Players Do Before the Season?

We open every pre-season session with a dynamic range-of-motion series: 16 movements, 1 set of 10 reps per side. It runs from lying leg kicks and scorpions through deep squat twists and hamstring reaches, so your hips, spine and shoulders are ready before you touch a weight or the sand.

Dynamic Range of Motion - 1 Set of 10 Reps Each Side

• 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
• Open/Hug
• Straight Arm Swings
• Clasp Hands Behind Back / Hamstring Stretch and Reach

How Do You Keep Your Shoulders Healthy for Beach Volleyball?

We use static endurance holds: four positions — a front press 90-degree hold, military press 90-degree hold, and I and Y holds — each held for 1 minute with 30 seconds of rest. This builds the shoulder stability that protects your rotator cuff through a full season of swinging.

Static Endurance - 1 Set of 1 Minute Holds with 30 Second Rest

• Front Press 90 Degree Hold
• Military Press 90 Degree Hold
• Lying, Bent Over or Banded I Hold
• Lying, Bent Over or Banded Y Hold

Which Hip and Glute Exercises Improve Beach Volleyball Performance?

One set of 15 reps of three side-lying leg-raise variations plus banded glute bridges. Strong glutes and stable hips are what let you move and jump repeatedly in soft sand.

Complete 1 Set of 15 Reps for each exercise

• Side Lying Straight Leg Raises
• Side Lying 90 Degree Raises
• Side Lying Reach Back Leg Raises
• Banded Glute Bridges

Why Do Beach Volleyball Players Need Anti-Rotation and Stability Training?

Sand is an unstable surface, so we train the trunk to resist rotation: single-leg bridge holds, a standing banded anti-rotation press, and bird dogs — 1 set of 15 alternating reps with 3-second holds on each.

Complete Each Exercise for 1 Set of 15 Reps - Alternate Sides Every Rep

• Lying Straight Bridge Alternating 3 second Single Leg Hold
• Standing Single Leg Banded Anti Rotation Press with 3 Second Holds
• Bird Dogs with 3 Second Holds

What Does a Core Endurance Workout for Beach Volleyball Look Like?

This block targets the low back: front-lying chest raises, leg raises and supermans for 15 reps each, finished with a 60-second back-lying straight bridge. Core endurance is what keeps your platform and posture stable deep into long match days.

Complete Each Exercise for 1 Set of 15 Reps or 60 seconds

Low Back

• Front Lying Chest Raises
• Front Lying Leg Raises
• Superman
• Back Lying Straight Bridge (60 Seconds)

What Upper Body Strength Exercises Do Beach Volleyball Players Need?

Three sets of 10 of each: pull-ups (sub a cable pull-down, power band or partner assist), push-ups (add weight on your back if you're strong), and standing externally rotated hammer curls. Pulling strength and healthy external rotation are the base of a durable arm swing.

Perform each exercise for 3 sets of 10

• Pull-ups (Sub with a cable pull down machine, power band or partner assist)
• Push-ups (Can add weight on your back)
• Standing Externally Rotated Hammer Curl

How Do You Build Lower Body Explosiveness for Beach Volleyball?

Three sets of 4: hang cleans and power cleans only if you're trained in Olympic lifting — otherwise stick to weighted jump squats and seated single-leg box jumps. Low reps at high intent build the explosiveness that shows up in your vertical.

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.

Perform All of the Exercises for 3 Sets of 4

•       Hang Clean
•       Power Clean
•       Weighted Jump Squats
•       Single Legged Box Jump from Sitting - Each Leg

Want the Full Pre-Season Program Instead of Piecing It Together?

This workout is a starting point — the AVP players I coach follow a full progression. If your goal is jumping higher and hitting harder on the beach (or sand volleyball courts, as they're known across much of the country), my complete 60-Day Max Vertical Jump program ($97) lays out every session for you. And for the volleyball-skills side, my complete skill courses, live Q&As, and practice plans are all inside our online training membership — a $1 trial gets you all of it for 7 days. Pair that with one of our 3-day beach volleyball camps ($599, never more than 10 campers per coach — about the price of 8–10 private lessons) and you've got the same before-during-after training structure the pros use.