Exericse of the Week: Tuck Jumps

Level: Beginner

Specificity: Power

Goal: Improving vertical jump

We’ll continue our plyometric training this week with the tuck 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). Also, 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 you perform a thorough warm up (click here) before performing the tuck jump.


Start position – stand with your feet hip to 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 the downward phase 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. As you explode upwards drive the knees as high as possible towards the chest. Swinging your arms forward and up will add height to your jump.

As you return to the ground think about 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.

With the slightest pause possible immediately explode upwards again, overemphasizing driving the knee towards the chest.

Perform 4-6 consecutive tuck jumps without stopping between jumps.

Repeat 1-2 times after with a 3-5 minute rest between sets.

Incorporate this movement into your conditioning routine once a 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.

Exercise of the Week:Lateral Cone Hops

Level: Intermediate

Specificity: Power

Goal: Improving vertical jump

We’ll continue our plyometric training this week with lateral cone hops. 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). Also, 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 you perform a thorough warm up (click here) before performing the lateral cone hops.

Recommended equipment:
Intermediate (> 3 months regular strength training experience): (4) six inch cones
Advanced (> 1 year regular strength training experience): (4) ten inch cones

Position the cones two feet apart in a straight line on a non-skid surface. Surfaces like rubber gym mats, grass or sand are safest for this exercise. Avoid performing this movement on harder surfaces like concrete.


Stand with your left foot six inches from the cone with your feet shoulder width apart. With arms by your side 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 the downward phase by bending at the hips and knees while keeping your weight in your heels. Look straight ahead to maintain a flat back. Draw your upper arms against your sides while continuing to bring shoulder blades together and down.


At the bottom of the downward phase quickly jump up and over the first cone by simultaneously extending through your ankles, knees and hips. The forceful extension through your ankles, knees and hips is referred to as triple extension and is key to maximizing the height of your jump.


As you return to the ground 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.

With as little pause as possible, immediately extend through your ankles, knees and hips simultaneously (triple extension) to explode upwards and over the next cone.

Repeat until you have jumped over each cone. Rest 90-120 seconds and repeat in the opposite direction.

Intermediate- complete 1 set in each direction for a total of 8 jumps
Advanced- complete 2 sets in each direction for a total of 16 jumps

Incorporate this movement into your conditioning routine once a 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 American Council on Exercise

New to plyometrics?

If you are new to plyometrics I'd recommend checking out this article from the American Council on Exercise for a quick summary of the risks and benefits.

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.”

Exercise of the Week: Forward Cone Hops

Level: Intermediate

Specificity: Power

Goal: Improving vertical jump

We’ll continue our plyometric training this week with forward cone hops. 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.

If you are new to jump training, 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). Also, 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 you perform a thorough warm up (click here) before performing the forward cone hops.

Recommended equipment:
Intermediate (> 3months regular strength training experience): (4) six inch cones
Advanced (> 1 year regular strength training experience): (4) ten inch cones

Position the cones two feet apart in a straight line on a non-skid surface. Surfaces like rubber gym mats, grass or sand are safest for this exercise. Avoid performing this movement on harder surfaces like concrete.

Start position – stand facing the line of cones with your feet hip width apart. With arms by your side 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 the downward phase by bending at the hips and knees while keeping your weight in your heels. Look straight ahead 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 simultaneously extending through your ankles, knees and hips to explode upwards and forwards over the first cone. The forceful extension through your ankles, knees and hips is referred to as triple extension and is key to maximizing the height of your jump.

As you return to the ground 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.


At the bottom of the downward phase, with as little pause as possible, immediately extend through your ankles, knees and hips simultaneously (triple extension) to explode upwards and forwards over the top of the next cone. As you jump, try to keep your feet level with each other and parallel with the floor.


Repeat until you have jumped over each cone. Rest 90-120 seconds and repeat.
Intermediate- complete 2 sets for a total of 8 jumps
Advanced- complete 3 sets for a total of 12 jumps

Perform this movement once a 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 American Council on Exercise

Exercise of the Week: Squat Jump

Exercise of the Week: Squat Jump

Level: Beginner

Specificity: Power

Goal: Improving vertical jump

This is a simple and effective exercise to increase your vertical jump. This exercise is a great movement to start your strength training workouts. Be sure to include at least a 10-minute warm-up prior to performing this exercise. Surfaces like rubber gym mats, grass or sand are safest for squat jumps. Avoid performing this movement on harder surfaces like concrete. If you are new to the squat, I recommend practicing bodyweight squats (without jumping) to learn proper technique before attempting jumping squats.

Go here to see proper squatting technique.

Start position – stand with your feet hip to shoulder width apart, toes angled slightly out. 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 the downward phase 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.

As you return to the ground think about 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.

Perform 6-12 consecutive squat jumps without stopping between jumps.

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.

Beach Volleyball Boot Camp

Kick start the volleyball season with my Beach Volleyball Boot Camp starting Wednesday, March 24th, 2010.

This five part series of volleyball specific conditioning classes will have you ready for the beach by increasing your speed on the court so you get to the ball faster and improving your recovery after those marathon rallies we all love.

In this class you will:

• Reduce your risk of injury
• Increase your speed and agility in the sand
• Increase your stamina and recovery for the beach game
• Increase your vertical jump

Five consecutive Wednesdays:
March 24h - April 21st

Main Beach, Santa Cruz, 5:30-6:30 pm

$60 for 5 class series

10% of registrations fees will be donated to Save Our Shores

Class size is limited

Remember, it doesn’t matter how good your passing skills are if you can’t get to the ball. I look forward to helping you make this your best beach volleyball season yet!

Eight Essential Strength Exercises for Beach Volleyball

With the rainy days of January, February and March the winter months are the perfect time to focus on other components of our game. One of the most important and often overlooked aspects of beach volleyball conditioning is strength. Strength is the maximum force that can be applied by a muscle to perform a given task. Developing a solid strength base is crucial to for improved performance and injury prevention.

As a strength and conditioning specialist one of the most common questions I’m asked is “how can I improve my vertical jump?” Improvement in jumping ability is dependent on two key components: strength and quickness. Quickness training like plyometrics (“jump training”) and explosive lifting exercises are important, but they are also very demanding on the body and if we have not developed a strong enough base we are increasing our risk of injury. Strength training is where it all must begin.

So, how can you build that solid strength base? The key to results is dependent on one key ingredient, QUALITY! The quality of the exercises you perform will determine your success. Not all strength training exercises are created equal and as you might imagine the movements that work for a football player, a baseball player or a bodybuilder may not deliver the results an avid volleyball player desires.

So, what are the best exercises for developing strength and creating a base for power development for the beach volleyball game? I’m so glad you asked.

Eight Essential Strength Exercises

Here are my Eight Essential Strength Exercises listed in the order in which they should be performed during your workout.


1) The Back Squat – this is the granddaddy of lower body exercises. Not only is it very effective for developing lower body strength but the movement also closely resembles key movements for the beach game.

2) The Lunge – this exercise not only develops strength in our lower body but will also help develop balance and core strength


3) The Step Up – this is a great alternative for volleyball players with hip or knee problems. The height of the step can be changed to modify exercise intensity.


4) The Push-up – this exercise is great for developing upper body strength and shoulder stability. Incorporating this exercise enables us to pop back up out of the sand and be ready for that always gratifying third hit.


5) The Pull-up/Horizontal Pull Up – What the squat is to the lower body the pull-up is to the upper body. Pull Ups are an essential exercise for developing upper body and overhead strength. Hoisting our body weight up repeatedly takes significant strength however, and if we’ve been avoiding the gym like the plague we may need to work up to the pull up. The horizontal pull up (think opposite of chest press) is a great alternative for developing strength in the upper and mid back.


6) The Military (Overhead) Press – this is an important movement for developing overhead strength and shoulder stability.


7) The Russian Twist – a great movement to develop the obliques which are crucial to rotation and follow through on the serve and third hit.


8) The Reverse hyperextension on ball – this is a very effective exercise to strengthen the lower back and glutes and a crucial movement to balance all of those crunches and situps we’ve done through the years.

Pictures from American Council on Exercise and Men's Health. For detailed instructions on each exercise visit the American Council on Exercise website.

To determine the appropriate training volume (frequency, sets, reps)
for you see below. When you can successfully complete 12 repetitions of an exercise for two consecutive workouts increase the resistance 5% for upper body exercises or 10% for lower body exercises.

Beginner (less than 2 months of strength training experience): 2-3 sessions per week, 1-3 sets per exercise, 8-12 repetitions per set

Intermediate (2-11 months of strength training experience): 3-4 sessions per week, 2-4 sets per exercise, 8-12 repetitions per set

Advanced (1 year or more of strength training experience): 4-7 sessions per week, 3-5 sets per exercise, 8-12 repetitions per set

Keys to Successful Strength Training

1) Consistency is key – your progress and results will be directly affected by your training consistency

2) Focus on Form - it’s important to remember to never sacrifice your form and technique simply to lift a heavier weight. Not only does it increase our risk of injury but as Roland says “you just look stupid.”

3) Remember to Breathe – you’d think that by the time we’ve reached 20, 30, 60 years of age we’d have this one down, but put a weight in someone’s hand and you’d be surprised how quickly they forget. A good breathing cue to remember while strength training is to exhale on effort.

4) ROM = MORE – to maximize the benefit of the movement work through a full range of motion (ROM) as much as possible.

Perform these movements consistently for an 8-12 week period and you’ll be well on your way to developing a solid strength base which will be crucial for our next topic – Developing your Vertical Jump.


These simple and effective strength training exercises will help you build a solid foundation of strength and prepare your muscles for the high demands of the beach game. Your opponents won’t know what hit them. Straight down!

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.”