Woman flexing after volleyball training at City Beach

City Beach Explains Strength Training and Its Role in Volleyball

City Beach: Why Strength Training is Key to Improving at Volleyball

The unfortunate reality of amateur volleyball is that too often coaches ignore strength training in favor of a focus on drills and technique. While using proper technique is obviously important, creating a strength training program for your players is a key factor not only in performance but in a player’s ability to stay healthy. Today, City Beach will discuss some of the many benefits you or your players will see by implementing a strength training program into your training regimen.

Protect Your Players From Injury

Volleyball is a high-impact sport and can lead to many different types of injuries if your body is not properly conditioned. Certain common volleyball injuries such as shoulder impingements, shin splints, and back injuries can be greatly reduced by a strength training program. Muscle development also helps to support and protect players’ joints and ligaments. Think of building muscle as developing a suit of armor for your players. Even the best natural athletes can improve and benefit from injury protection that comes with strength training if they want to continue their career at the collegiate level. At City Beach, we implement our own strength training programs and recommend them to any coach we talk to.

Strength Training is the Original Performance Enhancer

Players who want to improve their game should absolutely be involved in a strength training program. Collegiate volleyball is dominated by players with tremendous strength and power. Focusing on lower body strength allows for players to jump higher and move faster. Upper body strength gives players the strength to spike, block, and dig balls. And core strength allows players to have the body control and power transfer that elite players need. For high school players looking to continue to the collegiate level, developing your physical strength is one of the best ways to get on a scout’s radar. Most college programs look for incredible athletes that they can “coach up” rather than technique masters who have not developed physically. If you are really serious about developing your game finding a strength program like the ones offered at City Beach can give you a major leg-up on the competition.

Visit City Beach Today For Your Strength Training

Whether you are an individual player looking to take their game to the next level, or a coach wanting to implement a program for their team City Beach is the facility to visit. Call us today at 408-654-9330 to speak with one of our experts or come visit us at 2911 Mead Avenue in Santa Clara, CA.

Man getting cardio exercise from beach volleyball

Beach Volleyball: Improving Your Cardio

How to Improve Your Cardio for Beach Volleyball

Beach volleyball may not be a sport where you are running long distances, but the fact is that endurance and cardiovascular performance may be one of the biggest factors in your ability to close a game out. Today, City Beach gives some fitness tips for improving your cardiovascular performance so you can take your beach volleyball game to the next level!

Start Running Consistently to Begin Your Cardio Improvement

Beginning a regular jogging program can be the first step to improving your cardiovascular performance. Jogging consistently will strengthen your heart and improve your body’s ability to distribute oxygen and blood. Each time you go on a run, you increase the maximum oxygen intake that your body is able to transport and use during exercise. The more oxygen your body is able to distribute to your muscles, the longer you will be able to perform on the beach volleyball court.

Schedule a jog for around 30 minutes at least 3 days a week. If you are starting from a lower fitness level, feel free to work your way up by switching from walking to running in intervals. Eventually, you will find that jogging for 30 minutes straight is no longer difficult!

Incorporate Sprints to Improve Maximum Cardiovascular Capacity

Once you have begun to improve your ability to jog consistently, it is time to incorporate sprinting into your routine. Two to three times a week, find an open field or court and begin 40-yard sprints. You want to push yourself to go as fast as you can during your sprint before resting for 30 seconds between reps. Work your way up from 10 reps to 30 or more. This skill is especially relevant for beach volleyball as many of your most difficult movements are rushed sprints to catch up with a pass or to dig a shot. Sprinting will improve your body’s ability to work at max capacity for longer periods of time.

Box Jumps Are Excellent For Beach Volleyball Training

Performing interval box jumps are one of the most efficient means of improving not only your cardiovascular performance but also your athletic ability. Beach volleyball is all about explosive movement. Box jumps not only improve your explosive movement ability, but performing reps of jumps are an excellent way to improve cardio performance. Performing interval box jumps on the days you are not running allows your muscles to heal on cardio days. We recommend starting at a lower height and doing increasing reps until you are comfortable doing 30 box jumps with very short breaks between reps. You can increase the height and sets once this begins to become too easy.

Contact City Beach Today For More Information

Whether you are interested in learning more about beach volleyball or are already a seasoned player, City Beach offers an excellent location for training, leagues, or open play. Come visit our location to learn more about what City Beach has to offer.

Girl doing libero training at volleyball clinic.

Preparing a Libero with a Volleyball Clinic

Volleyball Clinic: Preparing for the Role of Libero

Many people consider Libero to be the most difficult position on the volleyball court. successful Liberos do not need to be tall like a defensive specialist — instead, they need to be very quick and tenacious. If you are interested in becoming a Libero specialist or are looking to learn how to coach up your teams Libero, check out our guide on ways to prepare for the libero role. Whether it is a CIty Beach volleyball clinic, regular drills, or physical training, any potential Libero can benefit from these tips.

Pepper Drills

Pepper drills are one of the most popular volleyball training drills coaches employ. Because this drill is focused on creating lots of touches and difficult digs, it is perfect for the Libero-in-training. Focus on creating a good forearm platform with your chin up and eyes forward. The goal of this drill should be to create a good angle by dropping your shoulders and having solid form in order to create lift for your passing. Create difficult angles and trajectories for the Libero so they get practice adjusting to difficult shots and recovering.

Agility Training

One of our major focuses during our volleyball clinic is training players to be more quick and agile. For Liberos, this is maybe the most important physical aspect of their game. Footwork drills like walking on dots, ladders, and stairs can be an excellent method for training balance and agile movement. Liberos should also work on explosive plyometrics using drills like lateral barrier-jumps. Create an 8” – 12’ tall barrier and have your player jump back and forth sideways over the barrier. The focus should be on landing lightly on the balls of your feet and maintaining balance. The more explosive your Libero, the more likely they will be able to close difficult distances in short times, a key component to success.

Visit a City Beach Volleyball Clinic

At City Beach, we offer volleyball clinics designed to keep your Libero in game-shape regardless of the time of year. If your player is serious about improving skills and learning more about the game our volleyball clinic is tailor-made for them. We offer both spring and fall volleyball clinics to keep your Libero improving all year long.

Contact City Beach to Learn More

If you or one of your players are interested in becoming a more complete Libero, then City Beach is the place to improve your skills. We offer services for a wide variety of teams and players. Whether you have a child that is interested in learning the game, or a potential collegiate recruit looking to take their game to the next level, City Beach can help improve their game. Call us at 408-654-9330 for any questions, or if you prefer, stop by our facility at 2911 Mead Avenue in Santa Clara. We look forward to working with you!

Woman learning to serve with volleyball training.

How to Improve Your Overhand Serve With Volleyball Training

Volleyball Training: Improving Your Overhand Serve

One of the number one skills that young volleyball players want to improve is their ability to successfully serve overhand. Whether the player is a beginner or simply looking to improve their serve, specific volleyball training is key to success. Lots of different coaches recommend their own flavor or technique, but some of the basics hold true for every player. Today, City Beach discusses three key components that you should work on to get a better serve.

Point Your Body In the Right Direction

Generally, the first thing we want to do when offering volleyball training to a beginner is to make sure that when they serve, everything is moving in the same direction. Teaching players how to get their body and their arm swing pointed the same way is, in very broad terms, the key to success. Creating a fluid motion that transfers body weight from the back foot to the front foot and from the legs to the arms is the best way to generate power and accuracy. Generally, if a player’s body is moving to the right then the serve follows and vice versa. Your initial volleyball training should focus on creating a balanced movement from back to front.

Train the Toss

For the majority of beginners, the root of their serving problems stems from a poor toss. So many players have inconsistent tosses that it is no wonder their serves are also inconsistent. We offer volleyball training that helps to create a consistent process from the beginning of the serve (the toss) through the end of the serve (follow-through). It is advisable for newer players to learn to lower the toss arc. The higher the serve — the more chance there is for error. Instead, try having beginners raise the ball about shoulder height and then lift the ball a small amount. The idea is to have just enough time to bring your arm through to make solid contact with the ball. With experience and increased consistency, the player can eventually work their way up to a higher toss for a more explosive follow through.

Volleyball Training Focused on Contact

Ball contact is often times too much of a focus compared to the overall process of the overhand serve. In general, the important factor is keeping their wrist and hand firm through ball contact and to follow through the ball. Eventually, advanced players may learn to pull their hand back to create spin or to “pop” the ball. The focus for beginners should center on creating a consistent and successful serve before moving to advanced tactics. If the player is doing everything else right then contact will occur naturally. Breaking the idea that the serve depends on perfect contact, instead of the entire motion before that point, is important for creating a consistent serve.

Contact City Beach for Volleyball Training

Whether you are a beginner or an expert, any player can benefit from volleyball training. At City Beach, we have experts who have been offering volleyball training for most of their lives. We are dedicated to providing a fun, but productive environment for volleyball players of all levels. To learn more about our volleyball training camps and clinics contact City Beach today!