Exercise of the Week: The Lateral Hop and Hold

Level: Intermediate and Advanced

Goal: Increase ability to change direction quickly, injury prevention

Equipment: None

This week we'll continue our series on agility training. Agility is the ability to move quickly and change directions while maintaining control of the body. To be effective on the beach an athlete will need speed, balance, power and co-ordination. Agility training plays an integral role in developing these attributes.

Our drill this week is the Lateral Hop and Hold. This is an excellent exercise for increasing our agility and reducing muscle soreness and risk of injury in the hips and knees.

Be sure to perform a thorough warm up before performing the Lateral Hop and Hold.

Stand on right leg with right knee slightly bent.

Hop two to three feet laterally toward the left.

Land softly on the left leg and hold position for two seconds.

Push off left leg to hop laterally to the right.

Land softly on the right leg and hold position for two seconds.

Repeat for a total of 10 repetitions.

Intermediate players should perform 2 sets with 30 seconds of rest between sets.

Advanced players should perform 3-4 sets with 30 second rest periods between sets.

Key points: Keep your hips square and land as softly as possible. Gradually increase the intensity of the exercise by bounding higher and farther from side to side.

Incorporate agility drills like the Lateral Hop and Hold into your conditioning routine once or twice per week for best results.

See you on the beach!
Eric Hand, MA CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Picture from http://stacktv.stack.com/

Exercise of the Week: The T Drill

Level: Beginner to advanced

Specificity: Acceleration, Deceleration, Lateral Movement

Goal: Improve Agility

Equipment: 4 cones

This week we'll begin our series on agility training. Agility is the ability to move quickly and change directions while maintaining control and balance of the body. The beach game requires players to move in various movement patterns (forward, backward, lateral, at 45 degree angles) within a single rally. To be effective on the beach an athlete will need speed, balance, power and co-ordination. Agility training plays an integral role in developing these attributes.

The first agility drill we'll review is the T drill. The T drill is an effective way to improve agility as it involves acceleration/deceleration, movement forward/backward/lateral as well as quick changes in direction.

Be sure to perform a thorough warm up (click here) before performing the T drill.

To set up the T drill, place two cones 10 yards apart from one another. Place a third cone in the middle of these two cones and a fourth cone ten yards from the third cone to form a T.



Start at the bottom (cone A) of the T and sprint to the middle cone (cone B).
Upon reaching the middle cone, side shuffle to the left cone (cone C).
Upon reaching the left most cone, immediately change directions and shuffle to the right most cone (cone D).
Upon reaching the right cone, change directions and shuffle back to the middle cone (cone B).
Finish the T by backpedaling to the start cone (cone A).

Repeat 2-5 times.

Key points: Keep your hips square, stay low in a defensive position and do not cross your feet as you shuffle.

Incorporate agility drills like this into your conditioning routine once or twice per week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Picture from topendsports.com

Exercise of the Week: The Superman

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Erector Spinae, Trapezius, Anterior and Medial Deltoids, Gluteus Maximus

Equipment: none

This week we'll continue our series on torso/core conditioning exercises with the Superman. This is a great movement to develop muscle balance for the often neglected spinal erectors and trapezius muscles. Remember, the torso or core provides the link between upper and lower body strength and power. Including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

Click here for muscles of the core

Start position: Lie on your stomach with your legs and arms fully extended, palms facing one another. Point your toes (plantar flex) toward the wall behind you. Maintain a neutral cervical spine by looking down toward the floor.



On an exhalation slowly raise both legs 3-6 inches off the ground while simultaneously raising your hands and arms 2-3 inches off the floor. Reach through your fingertips and toes to make your body as long as possible. Maintain a neutral cervical spine by continuing to look down at the floor. Hold for a count of 5. To increase the intensity of the exercise gradually increase the time you hold the up position.

Slowly release your legs and arms to the floor as you inhale.

Beginners should perform 1-2 sets of 10 repetitions. Intermediate/Advanced athletes should perform 2-3 sets of 20 repetitions.

Incorporate the Superman into your conditioning routine twice per week for best results. Be sure to check back next week as we start our series on agility training for the beach game.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Picture from the American Council on Exercise

Exercise of the Week: The Bicycle

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Rectus Abdominus, Transverse Abdominus, Obliques

Equipment: none


This week we'll continue our series on torso/core conditioning exercises with the Bicycle. The bicycle has been shown to be one of the most effective exercises for developing muscles of the core. Remember, the torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

Click here for muscles of the core

Start position: Lie flat on the floor with your lower back pressed to the ground. Place your fingertips on the side of your head with your elbows held wide. Bring knees toward your chest at a 90 degree angle.



As you contract your abdominal muscles raise your shoulder blades off the floor and rotate your torso to touch your left elbow to your right knee while straightening your left leg. Repeat on the opposite side by bringing your right elbow to your left knee and straightening your right leg. Continue to alternate sides in a smooth pedaling motion. Remember to keep your breathing even and relaxed throughout the movement and keep your elbows wide to avoid pulling on your neck.

Beginners should perform 1-2 sets of 10 repetitions. Intermediate/Advanced athletes should perform 2-3 sets of 20 repetitions.

Incorporate the Bicycle into your conditioning routine twice per week for best results. Be sure to check out the additional core training exercises in the coming weeks to develop a well balanced conditioning program.


See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Picture from About.com

Exercise of the Week: Stability Ball Bridge

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Erector Spinae, Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Obliques

Click here for muscles of the core

Equipment: Stability ball

This week we'll continue our series on torso/core conditioning exercises with the Stability Ball Bridge. Remember, the torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.




Start position: Lie on your back with your heels and lower legs hip-width apart on top of the stability ball. Contract your abdominal muscles gently to flatten your lower back. Place your arms out to your sides in a T position for stability.


While maintaining a flat back, exhale and press your heels into the stablity ball. Lift your hips off the floor until your body forms a straight line from your lower legs to your shoulders.

As you inhale slowly lower to the start position.


To increase the intensity of this movement raise one leg off of the ball in the top position. (Advanced)

Remember, keep your back flat and breathe.

Beginners should perform 1-2 sets of 8 repetitions.
Intermediate/Advanced should perform 3 sets of 12 repetitions.

Incorporate the Stability Ball Bridge into your conditioning routine twice per week for best results. Be sure to check out the additional core training exercises in the coming weeks to develop a well balanced conditioning program.

Until then, see you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Pictures from American Council on Exercise

Exercise of the Week: Russian Twist

Level: Beginner/Intermediate

Specificity: Core stability and power

Goal: Injury prevention, power

Muscles used: Rectus abdominus, transverse abdominus, erector spinae

Equipment: Volleyball or 2-6 pound medicine ball for intermediate, advanced

This week we'll start our series on torso/core conditioning exercises with the Russian twist. The torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

The muscles of the core can be seen here:



Be sure to perform a thorough warm up (click here) before performing the Russian twist.

Start position: Begin seated with your knees bent, feet together, heels on the floor. Sit upright with your chest raised towards the ceiling and back erect. Extend arms in front in a dig position.





Without leaning backwards rotate the torso from side to side keeping your arms extended and pausing briefly in the start position each time. Concentrate on keeping your back flat, chest out and making full rotations. Repeat the movement back and forth for the desired number of repetitions.

Beginners: 20-30 repetitions
Intermediate: 30-50 repetitions
Advanced: 50-80 repetitions

To increase the difficulty of this exercise hold a volleyball or medicine ball (2-6 lbs) close to the torso while performing the movement. Additional variations include leaning back at a 45 degree angle to the floor while keeping your knees bent and heels on the floor. To further increase intensity of the movement lift the feet 3-6 inches off the ground.

The importance of training the abdominal and lower back muscles is often overlooked and as a result injuries can occur. Adding the Russian twist to your routine is a great start to reducing your risk of injury. Be sure to check out the additional exercises in the coming weeks to develop a well balanced core conditioning program.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Pictures from American Council on Exercise and www.healthican.com

Exericse of the Week: Box Jumps

Level: Beginner/Intermediate

Specificity: Power

Goal: Improving vertical jump

Equipment: Plyometric box, 6 to 42 inches high

We’ll continue our plyometric training this week with the box jump. For those of you new to plyometrics, these movements are designed to enable a muscle to reach maximal force in the shortest time possible, a crucial factor in the beach game.

Before adding plyometrics to your routine here are two things to consider. First, it is recommend that you practice bodyweight and back squats with weight to develop lower body strength and proper technique before attempting jumping movements. (Click here for proper squatting technique). The National Strength and Conditioning Association recommends you should be able to squat a least 1.5 times your body weight one time before engaging in high intensity plyometric exercises.(1) Individuals with preexisting orthopedic conditions (such as osteoarthritis or knee surgery) should perform plyometrics cautiously.

Be sure to perform a thorough warm up (click here) before performing the box jump.


Start position – stand about two feet away from the plyometric box with your feet shoulder width apart. Maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.

Begin with a 1/4 squat by bending at the hips and knees while keeping your weight in your heels. Look straight ahead or slightly up to maintain a flat back. Draw your arms back while continuing to bring shoulder blades together and down.


At the bottom of the downward phase quickly reverse directions by exploding upwards and simultaneously extending through your ankles, knees and hips. This movement is referred to triple extension and is key to maximizing the height of your jump. Explode upwards and slightly forward to land on top of the box. Swinging your arms forward and up will add height to your jump.


As you land on the box focus on landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.

Carefully step down from the box and repeat 8-20 times.

Beginners: Start with a box height of 6 inches and 8 jumps. Add two jumps per week until you can perform 20 box jumps. You may then choose to increase the height of the box.

Incorporate one or two plyometric movements like this into your conditioning routine twice per week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

(1) Essentials of strength training and conditioning / National Strength and Conditioning Association (3rd edition), 2008.

Pictures from http://magazine.stack.com/