I have been playing volleyball since I was 11, and let me just tell you that of all the workouts I have done in my life, beach volleyball has been the most challenging, but the most fun workout of them all. What makes beach volleyball such a good workout? The sand of course!
Sand training is a great workout for many different reasons. For one, sand training is easier on your body; it’s very gentle on the joints. Second, it works your muscles in a way you may have never felt before. The sand makes your muscles work that much harder to actually…move! Third, it makes training on hard surface feel easier. Muscle fibers… fire away! Lastly, training in the sand is fun and different. Whether it’s at the beach, or at a park with some sand, don’t be afraid of the sand monsters. All they want to do is help you get in shape.
Here are a few workout ideas for you to try in the sand.
- Just…Run: Easier said than done, but it’s so rewarding after!
- Sprints: Like number one, but shorter distances with more breaks in between. Try doing different distances. You could even try changing direction sprints or sprints up a sand hill if there is one. Mix it up and see what you like best.
- Plyometrics: This is a very broad workout category, but some exercises of this include power skips, high knees, vertical jumps, forward jumps, split squat jumps, jumping jacks, crab walk, etc. Try doing each one of these exercises. For example, if you’re at the beach you can do power skips from one lifeguard tower to the next. Then try doing 10 vertical jumps. Feel the burn!
- Planks/Abs/Pushups: Pretty self explanatory, but get ready to fire up that core. Sand isn’t an even surface, so balance is key.
For a more challenging workout, try doing your workout on soft sand, rather than hard sand (farther away from the ocean/water rather than right next to it). You should also try to do these workouts barefoot. Running barefoot on sand allows your feet to move through their natural range of motion, which strengthens your feet and ankles.
Don’t forget to always wear sunscreen, sunglasses, and a hat if you like. Even if it’s gloomy out, those UV rays are always there. And don’t forget water! Trust me, sand workouts are very challenging. Many water breaks may be needed.
It’s always fun to try something new. Bring a friend along too if you want to make it more fun and challenging. Be there, and do sand!