Volleyball workouts that help you last a whole beach volleyball tournament


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Beach volleyball conditioning requirements are unique. Unlike a lot of athletes, beach volleyball players have to train to compete in tournaments, which means we need to be able to turn the engines on and off multiple times in a day.

At the pro level, you max out at four matches in a day. Ninety percent of matches last  from 30 to 64 minutes on the FIVB Beach Volleyball World Tour. AVP matches tend to be a bit longer due to less stringent rules on time taken between points. Matches in amateur tournaments, like those run by the CBVA or AVP America, can be shorter but they also tend to go much longer. This doesn’t mean, however, that more energy is required. Without official referees to control the matches, amateur tournaments have long waiting times between points and matches.

It is widely known that beach volleyball is a sport that requires short bursts of max efforts. For even the most energetic digs, defenders only need to take two explosive steps and then pop up and spike. Long rallies in beach volleyball are an anomaly, so players can get frequent opportunities to catch their breath.

What does all this mean? It means that our training exercises for beach volleyball should reflect the energy demands of the matches we play. The large majority of beach volleyball training should focus on maximum bursts of speed and explosiveness followed by periods of rest. One Brazilian study showed that the work to rest ratio was 1 to 4.42. That means that for every second of action, beach volleyball players have about four and a half seconds of rest. 

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Knowing this, should you go out and run four miles if you want to get better at beach volleyball?


Yes, our days are long and our heart rate stays slightly elevated through most of the match but endurance style cardiovascular training is not suited for a beach volleyball conditioning program. However, our 60-day strength and conditioning program will get you jumping higher, hitting harder, running faster, and never sucking wind. 

If you want to run a mile, do it in intervals of 20 yard sprints. Even better, change the style of sprint so that you run backwards, side shuffle or carioca as fast as you can for 20 yards at a time.

Traditional weight lifting is actually suited quite well for beach volleyball players because the old school 3 sets of 10 reps with 1-2 minutes rest actually fits the one-to-four ratio really well. If you want to make it perfect, we should cut those reps down because it would be extremely rare for a beach volleyball player to jump 10 times in a row.

If you are looking to add conditioning exercises for volleyball to your workout routine, you can check the ones we are posting below. We love workouts that hit the legs hard and have dynamic movement patterns. 

Beach volleyball players need short bursts followed by rest periods 4-5 times the work period. If you want to push the limit, use a 1:3 ratio. You should be very close to fully recovered when you start most of your sets. If you are looking for a beach volleyball exercises organized into a full workout program, we’ve already built it so look no further than Jump Higher, Hit Harder, Move Faster - The 60 Day Strength & Conditioning Plan for Beach Volleyball. 


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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!

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