Beach Volleyball Sports Training Done Anywhere:)

When you think volleyball you think two things beach and beach bodies!!!! After doing a little digging and researching of the sport I found some plyo & core workouts that just about anyone can incorporate into their workout and can be done anywhere-your own backyard, neighborhood park, own room (might be a little challenging), and/or the best place the beach:)

All you need in a medicine ball which you can get for like 10 bucks and they are such a good thing to have!!! If you do not have a medicine ball just go through the motions like you do.

Here are two different volleyball inspired workouts for your weekly routines: (I did sample 1 today and plan on doing sample 2 on Thursday)

Sample 1:

Ran 4 miles then performed the following:

Depth jumps: Stand on a box, step off the immediately jump straight up in the hair. Return to standing on the box.

Squat Throws From Chest: Hold medicine ball at chest level squat down then jump at, while jumping up throw the medicine ball as hard as possible

Lateral Hops

Over The Back Toss: In a semi-squat position push up straight and throw medicine ball over your heard

Forward Frog Jumps: Hop horizontally over blocks or imagine you are hoping over a block (try to get some vertical)

I did 20 reps of each moving with no rest between exercises & repeated the circuit 3X

Core:

Plank

Side Bridges

V-ups

Russian Twists

2 Sets of 20 reps for ea. core exercise

Sample 2:

3-4 mile run in the sand

Single Arm Throws: Cup the medicine ball with one hand and squat down, while coming up from your squat throw the medicine ball up

Forward Frog Jumps: Hop horizontally over blocks or imagine you are hoping over a block (try to get some vertical)

Wall Throws: Stand a good 3-4 feet away from wall and throw ball as hard as possible at it

Lateral Jumps

Core:

Weighted Crunch

Leg Lift

Russian Twists

Superman

Plan on doing 20 reps of each 3X.

Hope everyone has a great happy and healthy week:)