pring is here, so chances are good that you may soon be heading to the nearest sand courts to play some ball. Don’t go unpre- pared. Beach volleyball is a lot more fun if your muscles are strong, healthy and working efficiently.
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Here are six exercises that we do with the pros at USA Volleyball’s new beach headquarters in Torrance, California. They work for them, and they’ll work for you, too.
1. GOBLET SQUAT Purpose: This is a safe exercise, demonstrated here by pro Staf- ford Slick, for athletes who aren’t yet strong enough or comfortable enough to do front squats with a barbell. It develops strength in the muscles of the lower body. How it’s done: Find a good base for your feet – typically, directly underneath the hips or slightly wider. Keep your hips back as you lower your body. Hold a comfortable amount of weight, or just do the exercise with body weight. Be sure to keep your whole foot on the floor through the entire exercise. As you’re holding the dumbbell, make sure your back is straight and your shoulder blades are pulled back slightly. Stay controlled as you lower your body. You don’t want your pelvis and hips to change positions as you go through the movement.
When coming up, always focus on being explosive. Reps: 5-12 with weights that chal- lenge your leg strength, but don’t destroy your form.
2. JUMP SQUATS WITH BAND Purpose: Jumping on a gym floor
is different than jumping on sand, and the landings are different, too. With this exercise, demonstrated by pro John Mayer, you can focus on land- ing mechanics in a way that lets your hips absorb much of the impact while keeping your knees stable. The strength and stability you’ll gain from jump squats like this can reduce the risk of injury. How it’s done: In this exercise, it’s also important to establish a stable base. Heels should be underneath the hips. Choose a band that offers just enough resistance that you have to work a little to keep your knees from caving in. You can place it just above or below your knees. (If you’re fairly strong, you can chal- lenge yourself with a thicker band and more resistance, but if you’re starting out or you’re not as strong, be sure to go with a lighter band where you can focus on the jump and not just resisting against the band.) The band prevents your knees from collapsing or coming togeth- er, which allows you to develop and maintain good jumping and landing mechanics. As you jump, keep your legs the same distance apart so there’s tension on the band. Your landing should be toes first, then heels. Cushion the landing by dropping your hips back rather than shooting your knees forward. Reps: 5-15.
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GLOBLET SQUAT: Demonstrated by
Stafford Slick
by John Mayer 2
USAVOLLEYBALL.ORG | 43
JUMP SQUATS WITH BAND: Demonstrated
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