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Discover the Exciting World of Beach Volleyball Workouts

Beach Volleyball is truly a one of a kind sport, requiring intense muscle power and energy. The game requires athleticism, quick reflexes, and strength as well to play on a sandy court effectively. Precise skills and accurate movements are needed to succeed. While maintaining excellent court positioning and teamwork, players must master techniques like serving, setting, spiking, and digging. In beach volleyball workouts, players should include exercises that generate a lot of energy. Such exercises include Plyometric Box Jumps, High knees, and Jump Lunges (1). These workouts will help players enhance their performance on the sand and excel in this dynamic and thrilling sport.

How To Create A Beach Volleyball Workout Plan?

A beach volleyball workout plan will consist of a customized and structured training schedule created for every beach volleyball team or individual. 

Players must address particular fitness goals, skill growth, and performance improvement. The plan mainly focuses on each player or team’s unique needs, strengths, and areas for improvement. 

The workout program helps us become more efficient in various exercises, drills, and practice sessions that must be completed over a prearranged time frame. Plus, it gives us the strength to cover the sandy court with ease and agility.

Read more: Summer Workout Plan To Shed Fat And Sculpt Your Dream Body

Sample Workout Plan

Day 1:

Start with a quick (5-10 minute) warm-up:

  • Leg swings
  • Arm circles
  • High knees
  • Butt kicks

Plyometric Exercises (15-20 minutes):

  • Box Jumps: 3 sets of 10 jumps
  • Vertical Jumps: 3 sets of 10 jumps
  • Lateral Bounds: 3 sets of 10 bounds on each side

Strength Training (20-25 minutes):

  • Perform Squats: 12-15 reps, at least 3 sets
  • Lunges or alternative: Three sets of 12 to 15 lunges for each leg.
  • Push-ups: 15-20 reps for at least 3 set

Cool-down and Stretch (5-10 minutes):

Day 2:

Start with a quick (5-10 minute) warm-up:

  • Leg swings
  • Arm circles
  • High knees
  • Butt kicks

Agility and Footwork Drills (15-20 minutes):

  • Ladder Drills
  • Cone Drills
  • Shuttle Runs

Cardiovascular Endurance (15-20 minutes):

  • Sprint Intervals: 30 seconds sprint, 30 seconds rest, repeat for 10-15 minutes

Cool-down and Stretching (5-10 minutes):

  • Static stretches for major muscle groups.

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Day 3:

Start with a quick (5-10 minute) warm-up:

  • Leg swings
  • Arm circles
  • High knees
  • Butt kicks

Plyometric Exercises (15-20 minutes):

  • Box Jumps: 3 sets of 10 jumps
  • Vertical Jumps: 3 sets of 10 jumps
  • Lateral Bounds: 3 sets of 10 bounds on each side

Strength Training (20-25 minutes):

  • Deadlifts: 3 sets of 8-10 reps
  • Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps

Cool-down and Stretching (5-10 minutes):

  • Static stretches for major muscle groups

The above example will kickstart your beach volleyball workout program. This program is a foundation; you can modify and expand it according to your requirements.

Note: Stay hydrated throughout the workouts and listen to your body. Adjust the intensity and volume based on your fitness level and gradually progress over time (2). Consider working with a certified fitness trainer or coach for personalized guidance and to tailor the workout plan to your specific needs and goals.

How Do You Get in Shape For Beach Volleyball?

Beach volleyball fitness requires a well-rounded training program that emphasizes particular aspects of the sport. Following are some essential actions for reaching peak fitness:

  • Cardiovascular Training: Perform aerobic activities like running, cycling, or swimming to develop the stamina and endurance necessary for lengthy rallies on the sandy court.
  • Strength and Conditioning: Include strength training exercises that target the core, legs, and upper body to improve stability, power, and explosive movements during matches.
  • Exercises to Improve Agility and Footwork: To improve agility and quickness on the soft and uneven sand, practice ladder drills, cone drills, and lateral movements.
  • Beach volleyball practice: Take part in drills and matches regularly to hone your serving, passing, hitting, and blocking techniques.
  • Mental Preparation: Through visualization, affirmations, and mindfulness exercises, develop mental toughness and focus.

Read more: Get Into Shape With This Effective 30-Minute Wall Pilates Workout Plan For Beginners

What Is A Volleyball Workout?

Volleyball workouts are training sessions that emphasize agility, court movement, vertical jumping, and teamwork to enhance your skills and fitness for indoor volleyball. The drills and exercises in volleyball workouts are designed to help you develop the skills to play on a hard court (3).

It is essential to develop your abilities, enhance team dynamics, and prepare you to give your best effort during competitive matches. 

The following are the main areas of volleyball strength training:

Strengthening Your Core for Enhanced Performance

A robust core is the foundation of your athletic performance. Exercises that strengthen the core, such as planks, Russian twists, and leg raises can help you stay balanced and stable during your game. A strong core lowers the risk of injury and improves your volleyball skills (4).

Building Power and Explosiveness in Your Legs

Explosive jumps are vital for effective hitting and blocking. You can boost your leg power by incorporating plyometric exercises like box jumps, and squat jumps. Squats and lunges can help you strengthen your quadriceps, hamstrings, and calves. You can reach new heights on the court if you have explosive lower body strength (5).

Upper Body Strength for Better Spikes and Blocks

Developing your upper body strength is essential for strong spikes and blocks. It would help to incorporate push-ups, pull-ups, and shoulder presses into your exercise routine (6). In addition to improving your volleyball performance, a toned upper body will protect you against many shoulder and arm injuries.

What Should A Volleyball Player Workout?

A volleyball player’s comprehensive workout program should enhance physical fitness and volleyball-specific skills. A volleyball player’s workout may include these important elements: 

  • Cardiovascular Training: It focuses on aerobic activities such as running, cycling, or jumping rope. These activities may increase tolerance and stamina (7).
  • Strength Training: You should practice exercises like push-ups, lunges, squats, and shoulder presses. It may help you build strength and power by targeting your core, legs, and upper body (8).
  • Agility and Footwork Drills: Practice lateral movements, plyometric exercises, and footwork drills to improve your court strength and quickness (9).
  • Volleyball-Specific Drills: Give time to skill development, such as serving, setting, passing, spiking, and blocking.
  • Flexibility and Stretching: Do stretching exercises to maintain flexibility and minimize potential injury risks.

What Is Cardio And Endurance For Beach Volleyball Workout?

Beach volleyball cardio and endurance emphasize the following details:

The Role Of Cardiovascular Fitness In Beach Volleyball

Beach volleyball requires excellent cardiovascular endurance to sustain high-intensity rallies. You can improve your stamina by engaging in aerobic exercises like running, cycling, or swimming (10). You may also outperform your opponents if you have cardiovascular fitness, which will help you play longer and stay focused.

Fun Cardio Activities To Supplement Your Training

You can make your cardio interesting by doing beach runs, ocean swimming, or other beach sports. These activities can make your workouts interesting and enjoyable. Incorporating fun cardio activities into your training journey can increase your overall fitness and enthusiasm for the game.

High-intensity interval training (HIIT) is the best cardio for weight loss and endurance Improvement (11). HIIT involves alternating between short bursts of intense exercise and brief rest periods. This kind of exercise increases your cardiovascular endurance while also effectively burning calories. Cycling and long-distance running are also great ways to develop the endurance and stamina needed for those lengthy beach volleyball matches.

Does Beach Volleyball Workout Burn Fat?

Yes, when coupled with a healthy diet and regular exercise, beach volleyball can be a beneficial calorie burner that helps with fat loss. 

Beach volleyball workouts have a dynamic nature that requires continuous movement, jumping, and sprinting, which increases energy expenditure and burns calories. 

Additionally, playing on the sandy surface requires more effort, engaging additional muscles in the lower body and contributing to increased caloric burn. However, individual results may vary based on factors such as intensity of play, body composition, and overall fitness level.

Besides this, playing sand volleyball is a very effective way to burn calories (12). A game of sand volleyball that lasts an hour can potentially burn close to 500 calories, according to two studies done by Harvard Medical School. Playing in the sand requires a lot of energy, making it a fantastic and enjoyable way to stay physically fit.

How To Play the Best Sand Volleyball?

Sand volleyball is a game that requires skills and strength. You cannot expect to ace the game if you don’t understand its physical demands and adapt accordingly.

Understanding The Physical Demands Of Playing On Sand

Playing beach volleyball on the sand presents unique challenges compared to indoor courts. The sand’s soft and unstable surface requires more effort to move and jump, engaging additional muscles in your lower body. Understanding these demands is crucial to tailoring your workout routine and preparing for the challenges ahead.

Building Stamina And Adaptation To Sand Surface

Adapting to the sand surface takes time and consistent practice. Incorporate sand-based workouts into your training schedule, such as beach sprints, jumping exercises, and lateral movements. As you build stamina on the sand, you’ll enhance your ability to maneuver during matches and gain an edge over your opponents.

How Many Calories Do 2 Hours Of Sand Volleyball Burn?

The number of calories burned during 2 hours of sand volleyball can vary depending on factors such as body weight, intensity of play, and individual metabolism (13). On average, a person weighing around 150 pounds may burn approximately 480-680 calories during two hours of moderate-intensity beach volleyball. 

However, this estimate is an approximation, and actual calorie expenditure may differ for each individual. It is essential to stay hydrated and refuel with proper nutrition after engaging in prolonged physical activity like beach volleyball.

What Are The Benefits Of Jump Rope Workout For Volleyball?

Jump rope workouts offer a plethora of benefits for beach volleyball players. This simple and cost-effective exercise enhances footwork, coordination, and agility. As well, jumping rope helps improve your vertical jump, which is crucial for powerful spikes and blocks. Include jump rope exercises in your warm-up routine to get your blood flowing and your muscles ready for action.

Incorporate various jump rope drills to enhance your footwork and agility on the court. Start with basic two-foot jumps, gradually increasing speed and intensity. Then, progress to single-leg jumps to challenge your balance and coordination.

Criss-cross jumps and lateral jumps will improve your lateral movements, which are essential for quick shifts in position during matches. Remember to add some double-under attempts for an advanced challenge.

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How To Improve Your Volleyball Game?

A few tips that could be followed to improve your beach volleyball game are:

Do Target Exercises During A Beach Volleyball Workout

The exercises for volleyball are targeted drills and practice sessions to help athletes develop the essential skills needed for their sport. These exercises focus on developing abilities such as serving, passing, setting, spiking, digging, and blocking. 

By incorporating these targeted exercises into training sessions, players can enhance their proficiency in various aspects of volleyball and elevate their overall performance on the court.

Stay Hydrated

Staying hydrated is crucial, especially when playing beach volleyball under the scorching sun. Drink plenty of water before, during, and after your matches to prevent dehydration. Consider electrolyte-rich beverages or sports drinks to replenish essential minerals lost through sweat.

Developing Mental Toughness And Focus

Along with physical skill, beach volleyball requires mental toughness.  You can develop mental toughness by practicing visualization techniques, encouraging affirmations, and mindfulness exercises. 

Develop a resilient mindset so you can remain focused, assured, and resilient when faced with difficult situations on the court. When it matters most, keep your competitive edge and finish strong. 

Set Clear Objectives

Set definite, attainable objectives for your beach volleyball training. Having specific goals will keep you motivated and focused, whether you are trying to increase your vertical jump height or your serving accuracy.

Be Consistent

Making progress requires consistent, regular training. Even when your motivation may be low, stick to your training schedule and remain dedicated to your beach volleyball workouts.

Work With A Professional Coach

Work with a professional beach volleyball coach who can offer individualized direction and feedback.

Listen To Your Body

Pay attention to any indications of fatigue or potential injuries. Rest when needed, and don’t push yourself beyond your limits.

Frequently Asked Questions (FAQs)

How to get into beach shape fast?

To quickly get in beach shape:

  • Engage in high-intensity cardio exercises like running, cycling, or swimming.
  • Use weights or bodyweight exercises to combine strength training.
  • Regularly play beach volleyball to get the best beach volleyball workout.
  • Stay hydrated and follow a balanced diet.

Does beach volleyball build muscle?

Yes, because of its high intensity and variety of movements, beach volleyball is a great way to build muscle, especially in the legs, core, shoulders, and arms.

Does a beach volleyball workout help you get abs?

Yes, volleyball helps you get abs, as it targets the core muscles. When you combine it with a healthy diet plan and daily exercise, it can help you develop well-defined abs.


Beach volleyball workouts offer an exciting way to stay fit, sharpen your skills, and enjoy the sun and sand. With a beach volleyball training program, you’ll become an outstanding player on the sandy court. As you begin your beach volleyball fitness journey, accept the challenges, remain committed, and have fun.

By incorporating suggested exercises you can anticipate significant improvements in your overall gameplay. This will help you be more equipped to handle the unique challenges posed by the sandy surface. Meanwhile, proper warm-ups, stretching routines, and recovery practices will not only minimize the risk of injuries but also contribute to long-term physical well-being.

So, what are you waiting for? Grab your sunscreen, hit the sand, and prepare to take your beach volleyball workouts to a whole new level!



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. The Effect of Plyometric Training in Volleyball Players: A Systematic Review (2019, ncbi.nlm.nih.gov)
  2. VOLLEYBALL ACTIVITY CARD (n.d., cdc.gov)
  3. 10 volleyball-specific strength exercises & workouts (n.d., theartofcoachingvolleyball)
  4. The Importance of the Core to Volleyball (2021, sportsedtv.com)
  5. The Best Leg Exercises for Stronger Glutes, Quads, and Hamstrings (2023, everydayhealth.com)
  6. Strengthening your upper body (2020, thenews.com.pk)
  7. Aerobic Exercise (n.d., my.clevelandclinic.org)
  8. 10 Exercises to Tone Every Inch of Your Body (2023, healthline.com)
  9. 8 BEST AGILITY TRAINING EXERCISES (n.d., vertimax.com)
  10. 10 Aerobic Exercise Examples: How to, Benefits, and More (2022, healthline.com)
  11. 10 Best HIIT Cardio Workout for Weight Loss (2023,
  12. Burn Up To 500 Calories In An Hour – The Benefits Of Playing Sand Volleyball (2023, vanguardvolleyball.com)
  13. How many calories do you burn during Volleyball, beach? (n.d., fitday.com)