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How to Build an Athletic Butt: Beach Volleyball Workouts

A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.

Beach Volleyball

Beach volleyball's roots were as a leisure activity which began in California during World War II. Throughout the years the sport had been organized by various organizations until becoming an Olympic sport in 1996.

A two-on-two player game, it is played not necessarily on the beach, but always played in sand. The court is 18 meters long (approximately 60 feet), which is divided in half by a net, and 9 meters wide. The top of the net is approximately 7 feet above the sand.

The sport has been dominated by teams from Brazil and the United States.

how-to-build-an-athletic-butt-series-part-2

Requisite Athletic Skills

Beach volleyball is considered an anaerobic power sport were diving, jumping and sprinting are common activities. Beach volleyball players' athletic skills are similar to those of their indoor counterparts with a slightly higher cardiovascular endurance requirement.

Beach volleyball training is designed to develop the following components of physical fitness:

  • Agility – the ability to quickly change directions;
  • Coordination – the ability to combine simple movements into an efficient complex movement;
  • Flexibility – the ability to move joints through a full range of motion;
  • Power – the ability to quickly produce maximal force;
  • Speed – the ability to move quickly from one point to another;
  • Stamina – the ability to conduct relatively short intensive efforts of a prolonged period of time.

Coordination and stamina are developed nearly exclusively while practicing volleyball technique drills and while doing game simulation practices. Like most sports; coordination, endurance and stamina are best developed practicing the activity in which one competes.

Pilar Mardones was a member of Chile's Beach Volleyball squad which placed 10th at the 2015 Pan American Games.

Pilar Mardones was a member of Chile's Beach Volleyball squad which placed 10th at the 2015 Pan American Games.

The Annual Training Plan

Periodization is the development of a peak performance level at a certain time by systematically applying the principles of progression, overload and specificity in designing and implementing a physical conditioning plan. Performing to the best of one’s ability when it is most important is the goal. Additionally, periodization assists in avoiding over-training and in preventing injury.

Athletic teams utilize periodization by dividing the year into off-season, preseason and in-season periods. Their goal is to be at their best while in-season, particularly during the championship portion of the season. Likewise, individual athletes design their training plans to perform best at regional, national and world championship competitions. Periodization is important because the peak can only be maintained for a short period of time.

Most sports divide their annual training plan into four phases; off-season, pre-season, early season and late season. The training goes from general physical preparation and rest in the off-season to primarily high-intensity sport specific skills training and conditioning maintenance in the late season. Minimal sport-specific training occurs in the off-season while late season training includes minimal supplemental training.

* Speed, Agility & Quickness

 PHASE IPHASE IIPHASE IIIPHASE IV

Coordination

Minimal

Volleyball Drills

Volleyball Drills

Volleyball Drills

Flexibility

Warm-up & Cool-down

Warm-up & Cool-down

Warm-up & Cool-down

Warm-up & Cool-down

Power

Muscular Endurance

General Strength

Maximum Strength & Power

Power

SAQ *

Minimal

SAQ Drills

SAQ & Volleyball Drills

Volleyball Drills

Stamina

Cardiovascular Activities

Volleyball Drills

Volleyball Drills

Volleyball Drills

Volleyball Skills

Minimal

Volleyball Drills

Volleyball Drills

Volleyball Drills

Maria Clara Salgado Rufino of Brazil was twice named as the world's best server. She played on the 2013 South American Championships bronze medal team.

Maria Clara Salgado Rufino of Brazil was twice named as the world's best server. She played on the 2013 South American Championships bronze medal team.

Power Development

Beach volleyball players' power development training program includes two types of activities; plyometrics (jumping drills) and weight lifting. This portion of their training plan is designed to make the players actions as explosive as possible.

Plyometrics and weight lifting should not be done on the same day and at least two days of rest should separate similar training sessions. For instance; plyometrics are conducted on Monday and Thursday while weight lifting is done on Tuesday and Friday.

Using a periodic approach; plyometric drills should start with high-frequency, low power drills such as jumping rope, a transition to moderate frequency, moderate power drills such as tuck jumps, and then low frequency, high power drills such as vertical jumps.

Similar to the periodic approach used for plyometrics, the training progression for weight-lifting goes from low-weight, high-repetitions to medium-weight, medium-repetitions to maximum-weight, low-repetitions and culminates in medium-weight, explosive repetitions.

Plyometric Progression

Rest two-to five minutes between sets

PHASE IPHASE IIPHASE IIIPHASE IV

Jump Rope 5 sets x 30-60 seconds

Tuck Jumps 3 x 10

Vertical Jump 10 x 1

Squat Jump 5 x 1

 

Jump Rope 3 x 60 seconds

Squat Jump 5 x 3

Vertical Jump 5 x 1

 

 

Tuck Jumps 3 x 5

 

Tuck jumps

Tuck jumps

Squat jumps

Squat jumps

Weight Training Progression

Conduct 3 sets of 20 reps of an abdominal exercise per session

 PHASE IPHASE IIPHASE IIIPHASE IV

Session 1

3 sets of 20 reps (3 x 20): Squat - Bench Press - Military Press - Seated Row

3 sets of 8 reps (3 x 8): Squat - Bench Press - Military Press - Seated Row

3 sets of 3-to-5 reps (3 x 3-5): Bench Press - Military Press - Seated Row

5 sets of 1-to-3 reps (5 x 1-3): Thruster

 

 

 

 

 

Session 2

2 sets of 20 reps (2 x 20): Leg Extension - Leg Curl - Lateral Raise - Lat Pull-down - Triceps Extension - Biceps Curl

2 sets of 12 reps (2 x 12): Leg Extension - Leg Curl - Lateral Raise - Lat Pull-down - Triceps Extension - Biceps Curl

3 sets of 5 reps (3 x 5): Thruster - Hang Clean

5 sets of 1-to-3 reps (5 x 1-3): Hang Clean

Thruster

Thruster

Hang Clean

Hang Clean

Speed, Agility and Quickness Development

Speed, agility and quickness (SAQ) training gives players the ability to change directions quickly and reduces the chances of injury while conducting drills with the volley ball. SAQ training is important from the aspect of improving efficiency while moving around the court be it on defense or going on the offensive.

SAQ drills train the body to move in various directions without slowing down. SAQ training addresses motor coordination and balance increasing players ability to move and reduce reaction time while playing the ball. This movement requires a high degree of core stability and glutes activation.

Cone drills are a common form of SAQ training. It is important that the drills start in a simple manner and progress into more complex drills; such as integrating SAQ drills with ball drills. Various cone drills are designed to enhance quickness, the ability to rapidly start and stop, and agility, the ability to effectively change directions while moving.

Speed drills will focus on improving acceleration since players will rarely be able to reach their top speed on the court's limited space. Short sprints, both loaded and unloaded, are designed to enhance explosive starts. Loaded drills can be accomplished by pulling a sled, running with a weighted back pack, or sprinting uphill. The sled or back pack weight should not exceed 20% of one's body weight.

Russia's Evgeniya Ukolova and Ekaterina Khomyakova. The duo qualified for the elimination rounds during the 2012 Olympics and are competing in the 2016 Olympic Games.

Russia's Evgeniya Ukolova and Ekaterina Khomyakova. The duo qualified for the elimination rounds during the 2012 Olympics and are competing in the 2016 Olympic Games.

SAQ Drills

All of the drills presented commence from the universal athletic position.

Universal Athletic Position

Universal Athletic Position

Box Drill

Box Drill

Explosive Start (loaded with sled)

Explosive Start (loaded with sled)

Forward-Backpedal Drill

Forward-Backpedal Drill

T Drill

T Drill



Universal Athletic Position: Stand with feet wider than shoulder-width apart and body weight balanced on both feet, which are flat on the ground. Lean forward while keeping your feet flat on the ground. Balance is maintained in this position by having the hips behind and the shoulders forward of the center of gravity.





Box Drill: Form a square with each side 5-10 meters long. Sprint forward to the first corner (1), shuffle to the second corner (2), backpedal to the third corner (3), and carioca to complete the square (4). Rest 60-90 seconds and repeat, starting with the opposite leg and moving in the opposite direction to maintain muscle balance a symmetry.


Explosive Start: Shift your bodyweight to one foot while driving the opposite leg forward using a high knee action. Use forceful arm actions with the opposite arm forward of the driving leg. Using explosive arm and leg actions, attempt to get as fast as possible. Do not come to an abrupt stop, use 10-15 meters to decelerate. Rest 60-90 seconds and repeat, starting with the opposite leg to maintain muscle balance a symmetry.

Forward-Backpedal Drill: Start at a baseline and sprint forward for 10 meters then backpedal for 5 meters. Repeat this process until passing a 25 meter mark (4 forward sprints and 3 backpedals).


T Drill: Mark a "T" with each length being 10 meters long. Sprint forward to the base of the "T" (1), shuffle to one end of the "T" (2), carioca to the opposite end (3), shuffle back to the center (4), then backpedal to complete the "T" (5). Rest 60-90 seconds then repeat.



SAQ Training Progression

 PHASE IPHASE IIPHASE IIIPHASE IV

Explosive Starts (Loaded)

-

5 x 5m

5 x 10m

3 x 5m

Explosive Starts

3 x 10m

3 x 10m

5 x 15m

3 x 10m

T Drill

-

x 2

x 3

x 1

Box Drill

x 2

x 2

x 2

x 1

Forward-Backpedal Drill

-

x 2

x 2

x 1

Liliana Fernandez Steiner of Spain has earned siver and bronze medals in the European Championships.

Liliana Fernandez Steiner of Spain has earned siver and bronze medals in the European Championships.

Phase I Weekly Routine

MondayTuesdayWednesdayThursdayFridaySaturday

Plyometrics

Cardio x 20-30 min

Weights Session 1

Cardio x 20-30 min

Weight Session 2

Sports Activity x 30 min

SAQ

 

 

 

 

 

Phase II Weekly Routine

MondayTuesdayWednesdayThursdayFridaySaturday

Plyometrics

Weight Session 1

SAQ

Plyomterics

Weight Session 2

Sports Activity x 60 min

Sports Activity x 30 min

Sports Activity x 30 min

Sports Activity x 30 min

Phase III Weekly Routine

MondayTuesdayWednesdayThursdayFridaySaturday

Sports Activity x 60 minutes

Weight Session 1

Plyometrics

Weight Session 2

Plyometrics

Sports Activity x 60 minutes

 

Sports Activity x 15 minutes

Sports Activity x 30 min

SAQ

Sports Activity x 30 minutes

 

Phase IV Weekly Routine

MondayTuesdayWednesdayThursdayFridaySaturday

Sports Activity x 60 minutes

Weight Session 1

Sports Activity x 60 minutes

SAQ

Weight Session 2

Sports Activity x 60 minutes

 

Plyometrics

 

Sports Activity x 45 minutes

Sports Activity x 30 minutes

 

Sports Activity x 15 minutes

 

Talita Rocha and Maria Antonelli of Brazil. Their explosiveness and skill have made them one of the best pairs in the world.

Talita Rocha and Maria Antonelli of Brazil. Their explosiveness and skill have made them one of the best pairs in the world.

Play Your Way to an Athletic Butt

Without a doubt, the best and most specific way to develop beach volleyball skills and a beach volleyball booty in to play beach volleyball and workout using the sport's training routine. Beach volleyball conditioning will activate your glutes with explosive movements to improve your agility, power and, over time, will enhance your stamina.

Keep checking back as I will continue writing the "How To Build An Athletic Butt" series. In the meantime, visit my profile page where you can find a collection of all my published workouts. Weekly, I provide advice and workouts that you can do nearly anywhere. These workouts are designed in similar fashion to the battle-tested techniques used by U.S. Marines and Special Operations Forces.

Please don’t hesitate to leave a comment with concerns, feedback or questions.

Until next time. Stay fit and healthy.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2016 Kevin P McClernon

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