Using the trap bar for squats has been a go to workout for me this off season. This movement perfectly simulates the kind of squat position you get into during a block in beach volleyball. If you have never done these before start light and focus on form. Act like you’re sitting back on a chair and hinge at the hips. For maximum benefit try to explode up as you stand. It sounds silly but I imagine going up for a block every single rep and it really makes a difference in my intensity!!

Sometimes all ya need is 5 minutes and a wall to improve your skills!!

Anyone struggling to pass a ball that’s hit/served hard at you? Sometimes the biggest mistake is trying to do too much with our arms. Instead of making a panicked move which causes the ball to go all over the place, try getting your arms out early, establish a solid platform, and become a statue. Yep… just freeze trust me!! We coaches refer to this as a “quiet platform”. No extra movement and no trying to do too much. Sometimes if the serve is really coming in fast you want to have a “retreating platform”, which is what I do in the video. This just means that on contact you let your arms come closer to your body as you absorb the ball. Try it out!!

Today focused on increasing speed of my feet. Our ability to jump on the sand is dependent on limiting the time our feet are on the ground before lift off. The longer you let your feet sink into that sand the less you’ll jump. This workout works on speeding up that reaction time off the ground m. Try it out!!

Too often players focus only on the forward movement of their arm-swing . With so much focus on muscles like the pec and triceps which are used to hit the ball, often the muscles responsible for loading the arm are neglected. This bow and arrow position I am getting into here is crucial for all volleyball attackers. I’m going relatively light for this exercise as the main focus Is getting a good contraction in the back muscles. Think about trying to break an imaginary sheet of glass when you draw your elbow back for maximum hitting power!! P.S: apologies for the video formatting being wonky