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The Best Exercises to Improve Your Beach Volleyball

Whether you’re a high level beach volleyball player, or a social weekend warrior, there are certain exercises that you can add to your exercise regime to turbo-charge your on-court performance.

These are our favourite exercises to improve your game – designed to improve power, strength and stamina.

Like to find out more about how Range of Motion in Osborne Park can help improve your game or overall health and fitness? Drop us a message below, or scroll down to check out the best exercises to improve your beach volleyball.

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The best exercises to improve the power of your serve and spike:

Exercises: Ball slams, hammer strikes and ski.

Benefits for Volleyballers:

These three exercises all share a lot of mechanics with your serve and spike. They involve a coordinated patterning of movements that will help you squeeze as much power as possible out of that overhead smash. They involve trunk flexion and shoulder extension, both movements that will transfer perfectly onto the sand.

The best exercises to improve your vertical jump power:

Exercises: Banded jumping trap bar deadlifts, depth jump into max vertical leap, banded jumping high bar back squats, hang power cleans and dumbbell jump lunges.

Benefits for Volleyballers:

These exercises are all about explosiveness. By competing these movements with a moderate weight, and for low repetitions, we’re able to build power. It’s not enough to just be strong, you have to be fast too – and these drills will improve both your strength and your speed.

The best exercises to improve your speed across the sand:

Exercises: Lateral skater jumps and single leg hip thrusts.

Benefits for Volleyballers:

A lot of gym exercises only work in one plane, there’s no lateral movement and no need for stability. In volleyball however, this lateral movement is key. These exercises help build agility and ‘change of direction’ speed, and will ensure you can get to the ball, before the ball gets to the sand.

The best exercises to keep volleyballers injury free:

Exercises: Muscle snatch, shoulder blades pull-ups with bar bend and overhead bar bend shrugs.

Benefits for Volleyballers:

We see a lot of overuse shoulder injuries in volleyballers. There are two main issues, firstly, there’s a lot of ‘internal rotation’ (a movement seen in serves and spikes), and not much ‘external rotation’. This creates an imbalance. The muscle snatches will help to balance out the shoulder. The second cause of injury is instability around the shoulder blade. To create strong and safe movement, the small muscles around the shoulder blade need to provide stability. The shoulder blades pull-ups with bar bend and overhead bar bend shrugs will help to build this stability.

Like to find out more about how Range of Motion in Osborne Park can help improve your game or your general health and fitness? Drop us a message below.

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Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.