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/

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.