Exercises for beach volleyball players to develop shoulder strength and stability

 

Beach volleyball players are known for our strong shoulders and rightly so. These poor joints take a beating. Strength plays a small but important role in a player's ability to spike (or attack) and serve better. A big range of motion is definitely more important but if you're trying to spike volleyball with a limp spaghetti noodle, you'll never win a tournament. You have to find the perfect combination of range, speed, and strength. All of these things will add up to great spiking technique and harder hits.

Players will often train for strength too heavily, add-on bulk, and then lose the range of motion in their shoulders. I've seen this happen with baseball players and volleyball players alike.

When your training routine makes you move heavy things at a very slow speed, your body gets very good at just that, slowly moving heavy things.  When you get ‘monster’  big, your muscles can also get in the way of each other. We aren't even going to harp on the hours and hours wasted time that bulking requires when you could be doing volleyball specific exercises.

Want to show your support and help us make more content? Buy a cool beach volleyball

Women's Triblend Tee Tandem Sport 1-Inch Volleyball Court Lines

Just know that that your energy and hours are limited. There is both a time and a performance limit. There is a line where more size and more strength do not equate to more points.

Exercises for volleyball players should certainly include a good deal of shoulder strengthening. But remember that your elasticity, range of motion and speed are going to produce the hardest spikes and the best jump serves.


Where do you clip your VolliBands? Shoulder workouts can be done anywhere with Vollibands' easy clip and go system! If you haven't tried one yet, you can purchase it and get 10% off by using our coupon code: BURIK

Save your shoulders and develop lasting shoulder longevity today. There are countless ways to use VolliBands! High knee drives - for that rapid acceleration and power for jumps. And it fits perfectly on your wrists and ankles.

Visit their website for more details. Use coupon code: BURIK at the checkout page to get a 10% discount on any of their products purchased online.


When choosing an indoor or beach volleyball workout program -- and you can choose our 60-day strength and conditioning program designed specifically to have you jumping higher, hitting harder, and running faster -- make sure that the shoulder exercises cover a wide range of movement and that impingement (or having your shoulders roll forward and inward) is completely avoided. Choose exercises that allow you to open and spread your chest. Exercises like the upright row and dips can be a nightmare for volleyball players because they put a lot of pressure on the biceps tendon which causes inflammation and they close the space in your shoulder joint, putting more pressure on the cartilage.

Our favorite shoulder exercise for volleyball (and it is included in our 60 Day Strength and Conditioning Program) is the rotating shoulder press because it allows your shoulders to stay open as you elevate weight above your head. Start with your palms facing your chest, with a dumbbell in each hand. As you press the weight up, you can slowly rotate your palms away from you so that by the time you get to 90 degrees, your palms are facing each other.

This pronation of the wrist and forearm actually simulates the “wrist-away” attack. 

You should also include some shoulder raises in your warm-ups and workouts for volleyball. Remember that you should be training in three planes of motion and since we spend so much time swinging at a volleyball which equates to moving our arms forward and squeezing our chest (internal rotation), our workouts should try to counter that because most injuries happen on the deceleration of that movement. 

Your lateral and rear shoulder muscles and your back should be your 100% primary upper body focus if you are training for volleyball. Give this exercise a shot and if you want access to our 60 Day Volleyball Workout Program, just click the link and we guarantee you'll add inches to your vertical while building iron clad shoulders.

 

You may also enjoy:

***

Join our email list and Get your FREE Drill Book > www.betteratbeach.com/freebeachvolleyballdrillbook

Want a sample of our programs? Give our Completely Free 3 Workouts for an Increased Vertical Jump a try.

If you want to increase your vertical in beach volleyball to jump higher, hit harder, and win tournaments. All you have to do is sign up for our Beach Volleyball Mastery. We'll help you build a great foundation that lets you add strength without putting on unnecessary size. We'll also equip you with all of the fitness knowledge and programming you need for everything volleyball.

Once inside the membership, you’ll be able to unlock our 60 Day At-Home Max Vertical Jump Training Program along with 9 more skill courses.

Once you sign up, you'll be able to watch the in-depth tutorials, film your “before” videos, start and film your at-home drills and begin posting to our Private Facebook Group. Then, our coaches will break down your mechanics and positioning at our weekly online meetings. Yes, that means we look at YOUR videos and we coach YOU!

Facebook Group CTA VolleyChat! Get Better at Beach Volleyball for posts about common questions/ problems > https://www.facebook.com/groups/betteratbeach

SIGN UP NOW AND LEARN HOW TO WIN FROM THE PROS.

 

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.

Close

50% Complete

Two Step

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