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How to Build a Cheap Home Gym for Under $100

 

We also run beach volleyball classes, private lessons and training camps for adults and juniors in Hermosa Beach, CA and Salt Lake City, Utah. 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]

Throughout time, there have been hierarchies of all types and shapes and sizes. The order of most can be boiled down essentially to a single element: Resources. Whoever has the resources, be it in quantity or quality, is the one at the top of the food chain. And with gym closures and beach closures and, well, everything closures, the volleyball players at the top of the totem pole today? 

They're the ones with the home gyms. 

Home gyms can vary, of course. Some have dumbbells and bands set up in their living room, getting a good pump in while watching Netflix. Some have tricked out garages. And, of course,...

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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...

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Mobility and stretches for beach volleyball players

 

If you're interested in this blog on mobility, which is one element to getting you jumping higher for beach volleyball, we think you'd love our 60-day strength and conditioning course to get you jumping higher, hitting harder, running faster, and developing into the beach volleyball player you've always wanted to become. We also run beach volleyball classes, private lessons and training camps for adults and juniors in Hermosa Beach, CA and Salt Lake City, Utah. 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]

Beach volleyball and indoor volleyball are both highly dynamic uni-lateral sports. That means that a lot of the actions we perform are one-sided. When you take an approach, the majority of the force is stopped and redirected by one leg. When you go up to serve or hit a volleyball, you use one side. That...

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Core exercises for beach volleyball players

 

We also run beach volleyball classes, private lessons and training camps for adults and juniors in Hermosa Beach, CA and Salt Lake City, Utah. 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]

Can a strong core increase your vertical jump for beach volleyball? Absolutely! Let me tell you why.

Do you know those wacky inflatable flailing arm guys that used car dealerships use? The plastic ones that are just big tubes of flowing air. Imagine one of those guys trying to jump.Their top side would topple and flop because nothing in the midsection is holding anything stable. If your core can’t stabilize your spine so that your upper body and lower body sync up, you cannot be powerful.

Your body has to learn to stabilize itself so you can stop, start, and change directions on a dime. When you...

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Shoulder exercises to help every beach volleyball player hit harder

 

We also run beach volleyball classes, private lessons and training camps for adults and juniors in Hermosa Beach, CA and Salt Lake City, Utah. 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]

Beach volleyball coaches and players everywhere use the word ‘shoulder’ pretty loosely. Nine muscles are responsible for the movement of your upper arm. That movement is controlled at the shoulder joint.

If you play volleyball, chances are you’ve experienced some version of soreness or tightness in your shoulder region. If you want to last as a volleyball player and you want to learn how to hit harder, you have to learn how to strengthen and protect your shoulder joint and all of the muscles around it.

In your body, your shoulder joint has the biggest range of movement across the most planes. This...

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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...

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Exercises for upper body explosiveness for beach volleyball players

 

What kind of upper body strength does a volleyball player really need?

To be honest, not a whole lot! Well, let’s put it this way: adding bulk to your upper body would be a mistake. It puts more stress on your back, knees and hips than you would like. Being strong only goes so far in beach volleyball. Strength without mass is key. But let’s dive into the nitty gritty.

How much should I workout my upper body for beach volleyball?

It would be hard to say that additional strength could be a bad thing. Additional strength without additional weight would be a fantasy for every beach volleyball player. It’s good to be strong but when we dedicate hours to it when there are more important things to cover, there’s an issue. For example, would you rather be very strong and suffer season ending shoulder injuries throughout your career or would you choose medium strength but be able to finish seasons with a healthy body?

Beach volleyball is essentially a...

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Why upper body strength is still vital for beach volleyball players

 

We also run beach volleyball classes, private lessons and training camps for adults and juniors in Hermosa Beach, CA and Salt Lake City, Utah. 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]

A sound beach volleyball training program has to cover all of the bases, but one of the most talked-about topics is how much upper body training is really necessary for a volleyball player.

I remember in 2008, I was watching the USA men's indoor volleyball team in the Olympics with my brother. I had just finished my career at George Mason University and I was a pretty typical college male jock. I was bench pressing and doing biceps curls on a regular basis and while I told myself and everyone else it was because I was looking for high performance, it was probably just for aesthetics. Still, as a volleyball player,...

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Lower body strength exercises for beach volleyball players to help you jump higher

We also run beach volleyball classes, private lessons and training camps for adults and juniors in Hermosa Beach, CA and Salt Lake City, Utah. 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]
 

There isn’t a single beach volleyball player in the world that doesn’t wish they could jump higher. With all of the knowledge on the internet and in the world today, learning how to jump higher isn’t really a secret any more. There are lots of vertical jump programs for volleyball players and while each of them uses their own design of jump exercises, sets and reps, the principles behind the vertical leap do not change.

Here is your one-sentence crash course in learning how to jump higher:

Power = Force x Velocity 

According to this article from USA Basketball “When it comes to the vertical...

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Lower body explosiveness for beach volleyball players

 

We also run beach volleyball classes, private lessons and training camps for adults and juniors in Hermosa Beach, CA and Salt Lake City, Utah. 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]

Beach volleyball players have to be explosive in order to jump higher. That is probably the simplest statement to be made and it's definitely the most obvious. It is more difficult, however, to find the best ways for volleyball players to train for explosiveness. Although being strong is a huge factor for volleyball players who want to increase vertical jump and quickness in general, without speed production we can never maximize our athleticism.

Athletes like beach volleyball players who rely on first step quickness and explosive jumps need to train for both strength and speed. We covered the importance of strength in...

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