Beach volleyball is much more than a game on the sand with friends: it's a complete sport that requires endurance, speed, explosive strength, and a good dose of concentration. To face it in the best way – both at an amateur and competitive level – targeted athletic preparation is essential. But what does it really mean to train for beach volleyball?
The physical demands of beach volleyball
Playing on the sand is much more demanding compared to an indoor court. The unstable surface requires more muscular effort, especially for jumps and lateral movements. Additionally, the presence of the sun, wind, and high temperatures makes everything more tiring. For this reason, beach volleyball particularly stresses the legs, core, and shoulders, as well as testing endurance and reactivity.
Strength, speed, and agility: the winning mix
A good athletic preparation program should include exercises to improve lower limb strength (squats, lunges, plyometric jumps), core stability (planks, Russian twists), and arm power (push-ups, exercises with resistance bands). Speed is also crucial: short sprints, changes of direction, and deep sand drills help simulate real game situations.
Endurance and injury prevention
Training for endurance doesn’t just mean running: high-intensity circuits, interval training, and functional workouts are ideal for getting used to prolonged effort without losing focus. It's also important to dedicate time to mobility exercises, stretching, and strengthening stabilizer muscles to prevent common injuries such as tendinitis, strains, and issues with knees or back.
Technique and mental training
Physical preparation goes hand in hand with technical training. Jumping higher is useful, but only if you know where and how to hit the ball. This is why it’s helpful to complement athletic work with specific ball training sessions to improve passing, setting, spiking, and receiving. Mental training also plays a key role: beach volleyball is a team sport, but it's played with two players, and communication, concentration, and stress management make all the difference.
In conclusion, athletic preparation in beach volleyball is an essential component to have fun, improve performance, and reduce the risk of injuries. Just a few well-structured workouts per week can make a difference on the court – and on the sand. Whether you're preparing for a tournament or simply want to give your best during summer games, consistent training is the first step to jumping higher, without hurting yourself.
