Performance Insiders

Wednesday, August 18, 2010

Q: I want to get in shape for sand volleyball. Any advice?

I want to get in shape for sand volleyball. Any advice?
The Editors
Santa Fe, NM

By: Question from: ,

Free Newsletters

Dispatch This week's featured articles, reviews, and videos. Sent twice weekly.
News From the Field The most important breaking news from around the Web. Sent daily.
Outside GOOur hottest adventure-travel tips and trips. Sent occasionally.
Outside Partners Outside-approved deals and special offers from select partners. Sent occasionally.

Subscribe
to Outside
Save Over
70%

Magazine Cover

iPad Outside+ App Access Now Included!

News

Apr 24, 2014

A:

Prepare for the sand. You may think you have a good foundation of fitness already, but sand changes everything.

Because sand is so unstable, it saps more of your body's energy when you move. So you can't afford to waste additional energy with inefficient movement patterns. It's critical that you move efficiently, especially through your hips, torso, and shoulders, also known as your “pillar.” This will allow you to conserve energy throughout the match.

Exercises like the Plank with Arm Lift and Glute Bridge Marching (see below for instructions) will help solidify this area and prepare your torso for the intense rotational demands of volleyball, for instance, when you go to swing or dig a hard-driven ball.

In addition to developing leg strength and power, building a solid foundation of  “pillar strength” will give you a platform to leap higher, swing harder, and cover the court faster—even when it seems like it's moving beneath you.

Plank with Arm Lift
Start in the push-up position with your feet shoulder width apart. Without moving your torso, lift your left arm up and slightly to the left and hold for 1-2 seconds. Return to the starting position, and then repeat with your right arm. Keep your stomach tight throughout the movement to keep your trunk from moving as you lift each arm. Perform 8 reps with each arm.

Glute Bridge Marching
Lie face-up with your arms at your sides, knees bent, and heels on the ground. Squeezing your glutes, raise your hips off the floor until your knees, hips, and shoulders are in a straight line. Hold this position while bringing your right knee to your chest. Lower it, then repeat with your left leg. That's one repetition. Do a total of 6. For more moves like this, visit Coreperformance.com/pillar-strength.

– Kevin Elsey
More from Core Performance
Volleyball Training Programs
Jump Out of the Gym
Plyometrics: A Primer

More at Outside

Next in Fitness (36 of 97)

What are the best stretches for surfers?

Read More »
Current Issue Outside Magazine

Subscribe and get a great deal! Two free Buyer's Guides plus a free GoLite Sport Bottle. Monthly delivery of Outside—your ultimate resource for today's active lifestyle. All that and big savings!

Free Newsletters

Dispatch This week's featured articles, reviews, and videos. Sent twice weekly.
News From the Field The most important breaking news from around the Web. Sent daily.
Gear of the Day The latest products, reviews, and editors' picks. Coming soon.
Outside Partners Outside-approved deals and special offers from select partners. Sent occasionally.

Ask a Question

Our gear experts await your outdoor-gear-related questions. Go ahead, ask them anything.

* We might edit your question for length or clarity. If it's not about gear, we'll just ignore it.