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.

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