Being able to jump as high at the end of a match as you did at the begging is a must in sand volleyball. If you want to be successful, conditioning for sand volleyball is imperative. The key is to condition your legs for strength and stamina. This is done by strength training and conditioning drills. Leg strength will help you drive through the sand and explode out of it. Conditioning will ensure you can do it all match long. There are hundreds of drills out there that can build strength and stamina in your legs. Here are two of my favorite conditioning for sand volleyball drills.

Sand Sprint

Moving in the sand is very challenging. The sand is soft and moves around your feet. It’s difficult to transfer the force from your legs to the ground for locomotion. Performing sand sprint conditioning for sand volleyball drills will condition your legs for moving in the sand. Build strength and stamina in your legs. To perform sand sprints, simple lay out two cones at a distance of your choice. Start in a sprinters stance at one cone and sprint to the far cone. Bring knees high and reach out with front foot. Drive hard with back foot, extending toe into the sand. Pump your arms keeping elbows tight.

Hill Sprint

Running up hill is obviously tougher than running on flat ground. The incline increases the amount of ground force your legs need to produce to propel you up the hill. Performing hill sprint conditioning for sand volleyball drills will condition your legs to produce more force, allowing you to move more efficiently in the sand. To perform hill sprints, simple lay out two cones, one at the top of the hill and one at the bottom. Start in a sprinters stance at the bottom cone and sprint to the top cone. Bring knees high and reach out with front foot. Drive hard with back foot, extending toe. Pump your arms keeping elbows tight.

Building strength and stamina in your legs using conditioning for sand volleyball drills will keep you jumping as high at the end of your matches as you did in the begging of them. Being successful in sand volleyball is directly correlated with your conditioning for sand volleyball program. Leg strength will help you drive through the sand and explode out of it. Conditioning will ensure you can do it all match long. Use the sand sprint and hill run drills to build explosive strength and never ending stamina.

 

Article Title:   Conditioning for Sand Volleyball