How Beach Volleyball Improves Your Health

The Health Benefits of Beach Volleyball

It’s no surprise that beach volleyball has become one of the most popular summertime activities. Not only is it a great way to bond with friends and spend time outdoors, but the sport also offers numerous health benefits. From cardiovascular exercise to muscle conditioning, the demands of the game and the unique qualities of the sand court work together to create an intensive, full-body workout. At City Beach, we offer volleyball programming throughout the year, including beach volleyball leagues and clinics. Today, we share some of the health benefits of the sport.

Cardiovascular Exercise

Traditional, indoor volleyball is known for its intensive cardiovascular workout. The demands of the game force players to jump and sprint, increasing their heart rate and endurance. In beach volleyball, the sand court creates resistance. This increases the intensity of the cardiovascular workout, which burns more calories. Over time, sand volleyball players develop excellent endurance and stamina.


Resistance is one of the key components to gaining muscle tone. By playing volleyball in the sand, beach volleyball players are forced to work their legs twice as hard as they would have to on a traditional indoor court. This strengthens and tones the muscles and creates a creates an intense, full-body workout.

Improves Agility

It can be a challenge to maintain your balance and stability on a sand court. With the sand constantly shifting under their feet, you are forced to quickly change your position, whether you are conscious of it or not. This increases your heart rate and activates your “fast-twitch muscles,” muscles which are often neglected in most exercise routines. If you are hoping to improve your agility on the indoor court, consider playing sand volleyball in the off-season.

Provides an Outdoor Social Activity

Spending too much time indoors can be detrimental to your mental or physical health. In fact, living a sedentary, indoor lifestyle is shown to increase symptoms of depression and anxiety. Luckily, beach volleyball provides an opportunity to get outside, get some exercise, and make new friends. The sport has a reputation for being a spontaneous activity where pick-up games are common. When you are in a sand volleyball community, you are sure to meet plenty of new people. If you are looking for a new social activity, consider joining a league or signing up for an outdoor clinic.

Contact City Beach

Located in Santa Clara, California, City Beach is the ideal location to play a game of beach volleyball. We offer a wide variety of leagues, clinics, and tournaments geared toward both adults and adolescents. Additionally, we offer specials for birthday parties and corporate team building activities. To learn more about our services, contact City Beach today!

Off-season volleyball training

Volleyball Training: Off-Season Tips

Off-Season Volleyball Training Tips

Though the off-season is a time of rest, it also offers an opportunity for volleyball players to focus on conditioning, improve their technique, and build strength and speed. Now is your chance to hit the gym, stay healthy, and get yourself a step ahead of the competition. At City Beach, we offer volleyball programming throughout the year, including clinics, training programs, and corporate team building. Here, we discuss a few volleyball training tips to follow during the off-season.

Boost Your Cardio

Cardio is the lifeblood of volleyball. During a game, players must be able to exert quick bursts of energy through running, jumping, and spiking. When you are developing your off-season volleyball training program, focus your energy on cardio. Try out long-distance running, sprinting, biking, and plyometrics to build your stamina and endurance.

Try Out Another Sport

After the volleyball season, it is totally normal to be a little burnt out on the sport. After months of practices, tournaments, and games, you might be ready to take a break and try out something else. The off-season gives you an opportunity to pick up a new sport, such as softball, soccer, or even gymnastics. By playing other sports, you will become a more well-rounded athlete, which will improve your performance on the volleyball court.

Hit the Gym

Conditioning is a huge part of volleyball training, and the off-season is the perfect time to hit the gym and improve your strength. When you are conditioning, try targeting a different muscle group each day. On some days, focus on your legs, and on other days, focus on upper-body strength. Keep in mind that your workouts should relate to your position on the volleyball court. For example, finger push-ups (which improve wrist strength) are ideal for setters.

Focus on Your Mental Health

Improving your physical performance relies on improving your mental and emotional health. Volleyball is a sport that requires a great deal of concentration, strategy, and alertness. During the off-season, try out yoga and meditation. These activities are not only relaxing, but they can also improve self-confidence, lower anxiety, and help bring awareness to your body. By working mental health into your volleyball training, you increase your chances of having a successful season.

Volleyball Training at City Beach

Located in Santa Clara, California, City Beach offers volleyball training programs throughout the year. Our programming includes summer volleyball clinics, club volleyball leagues, beach volleyball, corporate team building, off-season training, and more. With six courts and experienced staff members, we are the ideal facility for new and experienced players. To learn more about our services, contact City Beach today!

Dynamic vs Static Stretching for beach volleyball.

Dynamic Stretching vs Static Stretching for Beach Volleyball

Dynamic Stretching vs Static Stretching for Beach Volleyball

Playing beach volleyball well means being able to move around a lot. Beach volleyball isn’t exactly a simple game to play. With a lot of quick movement, sudden stopping, jumping, and turning on a dime, beach volleyball makes a lot of demands on your body.

Because of this, it’s important that your muscles are ready for an extended and extensive workout. In our last blog, the City Beach team talked about why stretching is important. In this follow-up entry, we’re going to look in more detail about the types of stretching you can do: dynamic and static. Is one better than the other for beach volleyball? Keep reading to find out more.

What Is Dynamic Stretching?

Dynamic stretching is any kind of stretching exercise that involves more movement. Examples of dynamic stretching include lunges, trunk rotations, leg swings, arm circles to name just a few.

Dynamic stretches use more than one focused muscle group, instead engaging multiple muscle groups or a full range of motion. Dynamic stretching usually serves as a lighter version of the kind of work your muscles do during more intensive exercise, and it serves as a warm-up or cool-down from it.

What Is Static Stretching?

Static stretching is far more focused than dynamic stretching, and it tends to be less active overall. Examples of static stretches include hamstring stretches, calf stretches, toe-touching and others that focus on stretching a particular muscle group—usually for a specified period of time.

Which Is Better Suited to Volleyball?

There’s some significant debate around which kind of stretching is more beneficial. Ultimately, it depends on what you’re doing it for. For beach volleyball, dynamic stretching before you play is likely going to do more for your performance, as it does more to limber up your whole body and increase blood flow, without over-taxing your muscles. Static stretching is still a reliable way to reduce potential aches, pains or swelling after playing, not to mention as a form of relaxation off the court.

It’s important to remember that everyone’s body is different, so the most beneficial form of warm-up and cool-down exercises might vary for you. A good coach or fitness instructor will help you find the ideal way to prepare your body for volleyball and help it recover afterward.

Contact Us About Beach Volleyball Clinics, Tournaments and More

Stretching is just one part of being ready to be part of a volleyball team, but it’s an important one. If you’re ready to get started, contact City Beach about volleyball training, clinics and tournaments today. We’ll work with you to develop your volleyball skills, help you focus, and prepare you to be part of a team. City Beach also offers packages for parties and unique corporate team building events.

Volleyball clinic advice for stretching.

Volleyball Clinic Advice: Importance of Stretching

Volleyball Clinic Advice: Why Stretching Is Important

If you’re thinking about signing up for one of the volleyball clinics at City Beach, you can be sure that our professional coaches will be prepared to teach you the basics from the ground up. Our volleyball clinics and training programs allow you to get a feel for City Beach volleyball, from play styles to the facility and courts.

But, there are a few fitness tips that are useful to go in already knowing—like just how important it is to stretch properly. Although you hear about the importance of proper stretching all the time, a surprising number of casual or aspiring athletes still neglect to do it properly.

Before you start your first volleyball clinic at City Beach, take some time to read about why proper stretching really matters.

Avoiding Aches and Pains

Exercising without stretching before and afterward puts excess tension on your muscles. This is going to result in residual pain the following day, possibly for multiple days depending on your usual level of exercise. You’re also more likely to experience severe cramping.

Reducing the Chances of Injury

Due to the reduction of stress put on the muscles, stretching can also reduce your risk of injury. While it doesn’t guarantee that you won’t be injured, it definitely cuts your chances. Stiff or unprepared muscles are more susceptible to straining or even tearing, which is a severe injury. Not stretching also reduces your range of motion, giving you less precise control of your own movements while you’re exercising.

Improving Performance

Speaking of your range of motion, stretching can also help to improve your performance. Preparing your body beforehand, and showing it some extra care afterward, allows your muscles to properly adapt and recover. Increased flexibility and relaxation of muscles means better control, agility, and strength.

Adding to Your Overall Health

If you hadn’t guessed it already, the benefits of stretching are also great outside of a volleyball clinic. Improved mobility and muscular control also help your overall physical health. Not only that, but focused stretching exercises can also help reduce stress and improve your ability to relax and focus mentally. Ever wonder why Yoga is so persistently popular? The focused stretching it involves helps with both physical and mental health.

Start Your Volleyball Clinic Training

If you’re ready to get started, contact our volleyball training team about our volleyball clinics today. City Beach is dedicated to the development of every player, from novice to professional, and we’ll help you hone your skills on the court. We also offer packages for parties and corporate team building events at our volleyball center.

Volleyball training and college scholarships.

How Volleyball Training Can Help You Get a College Scholarship

How Volleyball Training Could Help You Get a Scholarship

Extracurricular athletics and sports are a great way to open up all kinds of opportunities early in your educational career. While football is the first thing that comes to mind when someone mentions a sports-related scholarship, there are a variety of other options. Did you know that volleyball training could lead to a scholarship? At City Beach, we know that the benefits of volleyball training can go far beyond the court. In this blog, we’re going to look at how volleyball training can help you secure a scholarship.

Athletics and Academics

One of the most important parts of gaining a scholarship based on sports is your performance—both athletically and academically. To win the approval of a college offering scholarships, you need to prove your dedication to your education, as well as to the sport you’re passionate about.

Because it’s an intense team sport, volleyball can demonstrate that exact dedication they’re looking for. Great volleyball training leads to great playing, giving you the chance to show that you’re worth the investment of a scholarship. It will also help to teach you the focus and self-discipline you need to keep your grades up.

Skills to Focus On

If you’re hoping to gain a scholarship through volleyball, there are a few key skills you should look to develop through volleyball training.

Strength and Power

The strength and power you’re able to produce during a game are vital. Making passes and driving or spiking the ball, defensive plays, blocking and being able to move quickly from a standing position all require precise and powerful movement. When you train, focus on developing your strength—cardio fitness will come with it naturally over time.

Working on Vertical Skill

If you play a front position, then you should focus on your reach. College coaches are typically looking for players who can hit high while still maintaining the power and precision mentioned above.

Keep Playing

It might seem like an obvious thing to say, but the more you play, the better you’ll be. Regular volleyball training and taking part in competitive games and tournaments will allow you to continually hone your skills. Just remember not to compromise your academic pursuits for the sake of volleyball.

Think About The School You Choose

Lastly, the City Beach team advises that you think hard about the school you choose if you’re offered more than one opportunity for a scholarship. Remember that your college education is important, so you need to balance the appeal of your athletic opportunities with the quality of education or degree you’ll get.

Contact Us About Volleyball Training

If you’re looking ahead to getting a scholarship and you have a passion for volleyball, contact us about our volleyball clinics and other training programs today. Our dedicated coaches and teams can help you develop the skills you need that’ll benefit you both on and off the court. City Beach also offers packages for parties and corporate team building events, along with much more.

City Beach on finding training shoes.

City Beach Explains the Importance of the Right Shoes

City Beach on the Right Shoes

City Beach is dedicated to the development of all our volleyball players. Whether you’re a novice or an experienced player, you’ll find the experience you’re looking for at City Beach. We offer free play, tournaments, and volleyball clinics to help you hone your skills, along with professional advice from experienced players.

With the experience we have, the City Beach team is well aware of how important it is to have the right equipment — especially the right shoes. In this blog, we’re discussing why having the right shoes for your volleyball training is absolutely vital, and offer some tips on finding the perfect fit.

Are Running Shoes Right for Volleyball Training?

If you’re new to volleyball—or to fitness training in general—you’d be forgiven for assuming that there’s only one kind of athletic shoe. In reality, there is a huge, often overwhelming variety of shoes designed for all kinds of different activities.

While running shoes tend to be the standard for many people, they are typically designed for just that—running. Most running shoes are made to withstand running for a long time in a straight line. Playing volleyball is very different.

When you play volleyball, you’re moving quickly, all over the court, frequently jumping and making sudden turns. Many running and trail-running shoes simply aren’t designed for this kind of activity.

Other Athletic Options

While it might be harder to find athletic shoes labeled specifically for volleyball, just searching for “volleyball shoes” online will bring up countless results and recommendations. Most major manufacturers make training shoes for more diverse activities than running that are ideal for volleyball. The real challenge comes not from finding the right shoes for volleyball generally, but specifically the right ones for you.

Shopping for Shoes

Before you go shopping for volleyball shoes, City Beach has a few basic tips for you. First, try to shop toward the end of the day. Our feet typically swell throughout the day from walking around, and the same happens when you exercise. Shopping later in the day means your shoes will maintain a comfortable feel through a whole game or training session.

Wear the right socks. This second tip is important because the type of socks you wear can change how shoes feel. Wear socks that you’re likely to wear during volleyball games or training sessions to get an accurate idea of how the shoes feel.

Know your feet. One of the best ways to get the right shoes for fitness is to know the shape of your feet. Are your arches high, medium or low? Where do you tend to put your weight when you stand, walk, or run? Do you have any specific, persistent issues, aches or pains? Think about the position you play and your style of play too.

When it comes to trying shoes on, you should look for some key signs that you’ve found the right fit. Avoid thinking with a “breaking in” mentality. While shoes certainly change their shape and feel through use, this doesn’t mean you should put up with uncomfortable shoes until they wear in. Your volleyball shoes should be comfortable from the beginning to help avoid injuries or painful wear on your body such as blisters.

Remember that, as with any clothing, different shoe manufacturers will size their shoes differently. Don’t just rely on the numbers! Get a real feel for how a shoe fits, make sure you have space to wiggle your toes while the shoe still feels snug overall.

The Most Important Features for Volleyball

When it comes to finding the right volleyball shoes, remember the most important factors:

  • Good grip
  • Considerable cushion
  • Stability on all sides

Find shoes with these three factors that are comfortable and lightweight, and you’re ready to take to the court.

Start Your Training at City Beach

With this info and advice, you should be able to find the perfect shoes for volleyball training. Your next step is to contact City Beach to find out more about our volleyball clinics, volleyball tournaments and all the amenities we have available. Don’t forget that we also offer great team building and event opportunities. Take a look at all the facilities available and start your training with us today.

Volleyball Training and Defense

Volleyball Training: Types of Defense

Volleyball Training: Different Defensive Formations

A good offense may be the best defense, but that doesn’t mean you should stop playing defense altogether! Being familiar with with the different types of defense in volleyball will ensure you can slot into any team or coaching style. Today in the City Beach Volleyball training blog, we discuss the different types of defense, as well as some pros and cons of each.


One of the most common defenses in volleyball, the perimeter defense is probably one of the first setups you learned. In this defense, players in the back row are positioned along the court’s perimeter. This defense is great because it has wide coverage and can help against hard hits. Some of the downsides it that you’re more vulnerable to tipping and the corners may not have as good coverage. For volleyball training purposes, this is also one of the easier defenses to practice and run.


The rotation defense is fairly similar to the perimeter defense, except all players have a “read” position. They rotate into this position if they see the play developing in a way that would necessitate the rotation. Of course, the biggest benefit of this defense is that it’s flexible and adjustments can be made to better react to the offense. This defense is a little more complicated than the perimeter defense, so players need to make sure they really get their reads down in order for it to work well.

Man Up

In the man up defense, a back player joins the three front players in the front row. This defense is great for protecting against tips and attacks to the middle. Typically, coaches don’t always follow just one specific defensive formation. In fact, many times they’ll create a hybrid of the formations we went over today. Running a variety of defenses in your volleyball training sessions will help you to best prepare for whatever is thrown your way. Don’t have enough people to practice your defense formations? Come to City Beach Volleyball and train! We have clinics and open gyms perfect for improving your game.

Volleyball Training at City Beach

For the best volleyball training around, choose City Beach Volleyball. We have camps, clinics, leagues, and open gyms all coached by some of the best coaches possible. If you’re interested in pushing your limits and bringing your game to the next level, City Beach Volleyball is the place for you. Contact us today or continue browsing our website for more information about volleyball training and leagues.

Volleyball Training and Spiking

Volleyball Training: Improving your Spike

Volleyball Training Techniques: Spiking

A crucial aspect of any offensive skill set is the ability to spike the ball – and spike it well. Spiking requires a combination of technique and timing to successfully pull off. As with anything, practice makes perfect, but you want to make sure you’re getting the most out of your volleyball training sessions. Today in the City Beach Volleyball blog, we go over spiking technique and how you can improve through volleyball training sessions.

Spiking Technique

Of course, spiking takes a good amount of athletic ability, but the other crucial aspect is timing. Once you see your opportunity, you have to ask fast and pull off the spike. Typically, the spike will begin when a setter creates the opportunity for you. Once the setter sets the ball to you, it’s up to you to finish the job. Take one strong step toward the ball followed by an even stronger step. During your second step, your arms should be swinging back. Take your final step to position yourself square with the ball and jump into the air. Make sure to explode off the feet when making your jump and swing your arms forward to create momentum. Pull back your striking hand and hit the ball with the center of your hand. A perfect spike can be difficult to pull off, but it can be one of the most effective ways to put points on the board.

How to Improve Your Spike

The key to effective volleyball training is repetition. Keep practicing your spikes over and over. Have your setter create different situations. Do wall spikes if you don’t have someone to work with you. Besides practicing your technique, you can also better equip your body to handle the demands of spiking. Strength training will especially help you improve your abilities. Pushups and box jumps will both help you strengthen the muscles needed to better spike the ball. Incorporating some strength and core exercises into your volleyball training routine could be just what you need to give you an edge.

Volleyball Training at City Beach

To truly master your skills and reach your potential, you need volleyball training at City Beach. We offer a variety of camps, clinics, open gyms, leagues, and more throughout the year. When it comes to volleyball training, you couldn’t pick a better place. We’re dedicated to the success of every player that walks through our doors. For more information on our volleyball programs, contact us today or continue browsing our website.

Club Volleyball Tryouts

Club Volleyball Tryouts: What to Expect

How to Prepare for Your Club Volleyball Tryouts

Club volleyball is extremely exciting. It’s highly competitive with high-level players. If you love playing volleyball, it’s great to be a part of a club volleyball team because it gives you a real challenge. Because of this elite, high-level play, tryouts are typically held to match players with the best team possible. When people hear the term tryouts, they tend to get a little nervous. This is perfectly normal, but there’s nothing to be afraid of! With proper expectations and preparation, you can nail your tryout. Today in the City Beach Volleyball blog, we talk about how you can get ready for your club volleyball tryout.

What to Expect

Don’t be intimidated when you come to tryouts. Everyone has some butterflies – whether it’s their first tryout or their twentieth. They key is to put your anxiousness to good use and play harder. Tryouts for club volleyball at City Beach are typically held over the course of several days. During this time, coaches will be assessing your skills, among other qualities. As far as what to expect, it’s not much different than typical practices that you’ve done in the past. You can expect to run quite a few drills and scrimmages. The drills will be focusing on different skills, so the coaches can get a full picture of what kind of player you are and where you might fit in best on their team.

How to Prepare

Practice, practice, practice. As cliche as it may sound, the best way you can get ready for these tryouts is to sharpen your skills every day with hard work and practice. Remember though, although your skills will play a big part in the coach’s decision, it’s not the only factor at play. Having hussle and a great attitude goes a long way. Someone could be very skilled, but if they have a terrible attitude and difficulty following directions, coaches may not want to go through the trouble of having them on their team.  Show the coaches that you’re there to play and be part of a great club volleyball team.

Club Volleyball at City Beach

If you’re ready to play club volleyball at City Beach, make sure to sign up for tryouts! We have a variety of teams with open spots. City Beach is proud to have some of the best volleyball coaches in the nation, so when you play with us, you play with the best. We also have a variety of camps, clinics, and open gyms throughout the year. Contact us today for more information, or continue browsing our website to see all we have to offer.

Female volleyball players listen at a volleyball clinic

What to Look For in a Good Volleyball Clinic

Volleyball Clinic: What to Look For in a Good Clinic

Sports camps and clinics can be a very fulfilling and beneficial thing for young athletes. Not only will they be able to spend a few days hanging out with other athletes and playing the sport they love, but they will also be learning and applying valuable skills, developing them for a future in high-level athletics. Volleyball clinics are no different and they are increasingly beneficial for young players, regardless of skill level. However, finding the right volleyball clinic is important as well, depending on why your child wants to get involved. Today, the City Beach blog wants to look at some factors that go into a good volleyball clinic.

What Does Your Child Want to Get Out of the Volleyball Clinic?

This is the first question you must ask and arguably the most important one. While competition and skill development is a worthy venture, it also shouldn’t be done in a way that isn’t approved by the child. Meaning, if your child doesn’t have an interest in playing college or even high school volleyball, pushing them with higher intensity camps will likely push them out of athletics quicker. As a parent, determining whether or not your child wants to compete or have fun is a crucial factor.

If they want to compete, then you can find clinics that will focus more on skill development than fun. City Beach has a wide variety of clinics like this. These clinics will give your child the opportunity to learn from top-of-the-line coaches, as well as get to compete against competition that they may not otherwise be able to in their leagues. This is especially true of players that are currently playing in school volleyball programs at smaller schools where the competition level isn’t as high. If they want to have fun, we also have programs for that. While competition is important, we also believe that sports should be, well, fun. They should be fun and there are many clinics that place the emphasis on that side of the coin.

What Type of Clinic Are You Looking For?

Obviously, you are looking for a high-quality clinic. However, you may not be looking for a clinic with top-of-the-line equipment and facilities. You may just be looking for a parks and rec clinic for your child to learn the basics. The quality of the clinic goes much further than its viability. Assuming that all the clinics you are looking at are legitimate operations, your view of “quality” will shift.

How much money are you looking to spend? This factor is almost always determined by the skill level of the athlete. So if you are looking for a camp for your child to have fun at, you likely won’t have to break the bank. Higher level clinics for the higher level athlete, however, can run a little bit more expensive. How long is the clinic? Some clinics are single sessions and other are multiple sessions. These are just a few factors to consider

City Beach Volleyball Can Find You The Right Clinic

Finding the right volleyball clinic can be tough. There are a lot of factors that go into the decision. Luckily, City Beach Volleyball offers clinics for all age groups and skill levels. Contact us today at (408) 654-9330 or visit our website for more information.