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.”