Train Like a Beach Volleyballer
It’ll help you build speed and power in all planes of motion.
In 2016, four-time indoor volleyball Olympian Reid Priddy switched from hard courts to sand. Since April, he's been training for two hours on the beach every morning, then working out with Brenan Ghassemieh, a Tier X coach at Equinox Newport in Irvine, California, in the afternoons.
“In beach volleyball, you only have two players per team as opposed to six for the indoor game,” Ghassemieh says. That means Priddy has to cover more ground playing the sport on sand, making speed a top priority.
During their workouts, the main objectives are maintaining strength and power in all planes of motion and implementing multidirectional and linear speed drills. Even non-volleyball players will benefit from these skills, which will translate to other fitness pursuits. Try their 90-minute routine, below, and read more about Priddy's fitness, nutrition, and regeneration regimens here.
Do 5 to 10 reps (on each side when applicable) and focus on slow, controlled movements.
Hip Mobility: 90/90 sits, single-leg Romanian deadlifts, lateral lunges, and rotational squats
Core Stiffness: bird dogs, plank to side plank, and hollow body holds with roll
Glute Activation: side planks, single-leg glute bridges, and lateral band walks
Wall Drills: Leaning with your back against a wall at a 45-degree angle, make powerful steps in a marching pattern, lifting knees upward. Do 3 sets of 5 on each leg.
Resisted March: Set two cones 10 yards apart. Starting at the first cone, wear a waist harness with someone holding it from behind to create resistance. Lean forward and push off the ground, driving knees upward, propelling your body straight ahead. Continue marching until you reach the second cone, then turn around and repeat, ending at the first cone. Do 2 reps.
Resisted Skips: Skip forward with the same waist harness set-up as above. Continue skipping until you reach the second cone, then turn around and repeat, ending at the first cone. Do 2 reps.
Resisted Bounds: Bound forward, as if accelerating into a sprint and gaining power with each step, with the same waist harness set-up as above. Continue bounding until you reach the second cone, then turn around and repeat, ending at the first cone. Do 2 reps.
Acceleration Sprint: Sprint (without resistance) from the first cone to the second cone, accelerating to top speed, then starting at the second cone, sprint to the first. Do 2 reps.
Crossover Stick: Stand with feet shoulder-width apart, arms relaxed but braced for movement. Lunge slightly to the left, bending left knee, keeping right leg straight, and hinge forward from hips. Staying low to the ground, push into left foot and jump as far over to the left as possible, crossing right left behind you. Land with right knee bent, left leg straight. Immediately repeat the jump to the opposite side to complete one rep. Do 5 reps.
Barbell Squat: Hold a barbell on your upper back with hands wide and palms facing forward. Stand with feet slightly wider than shoulder-width, toes turned slightly out. Sit back and bend your knees until thighs are just below parallel to the floor, pause for 3 seconds at the bottom, then push up to quickly return to start. Complete 4 sets of 4 reps.
Split Lunge Plyo Jump: Stand in front of an 18-inch box with right foot on top of box, left foot on the floor. Jump straight up, pushing off your right foot, then land softly in the start position. That’s one rep. Complete 4 reps on one side, then switch sides and repeat for one set. Do 4 sets.
Chin-Ups: Hold a pull-up bar with an underhand grip, just wider than shoulder-width. Hang at arm’s length, with core engaged, then tense your shoulder blades, squeezing them down and together, and pull through your arms for 1 second until your chin clears the bar. Pause, then lower for 3 seconds to return to start. Complete 3 sets of 6 reps.
Push-Pull: Stand facing a freemotion cable station holding handles with a wide grip at chest-height. Simultaneously push one cable and pull the other in a powerful motion. Repeat on opposite side for one rep. The emphasis should be on rotational power in the core. Complete 3 sets of 8 reps.
Landmine Single-Leg Russian Deadlift: Stand with feet together and hold the end of the bar with your right hand in front of your thigh, arm extended, and palm facing left. Bend left knee slightly as you bend forward from your hips, extending right leg to hip-height behind you as you lower the bar toward the floor. Rise up to the starting position for one rep. Do 6 reps on one side, then switch sides and repeat. That’s one set. Complete 3 sets.
Ride at an easy pace on the stationary bike for 15 to 30 minutes followed by two or three total-body mobility drills, like bretzel or downward dog, paired with deep breathing.
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