Beach Training

I am finally getting around to catching up on this seasons tour. Once again, we don’t have any consistant organisation sothere is no central location to find all the results. (Not that I know of anyway).

So here it is, starting with the Womens South Australian Open for Beach Volleyball 2011

Mens South Australian Open Beach Volleyball Championships 2011

Julien Prosser bump sets in the 2010 NSW Open on Manly Beach - photo courtessy of Justin Kern - JFK Audio Visual

This season I’ve had very few opportunities to train on the sand, so I have concentrated more on my fitness than my skills. The only skill that has noticeably suffered has been my hand setting, so I have slowly started using my hands less and less.

Last weekend I had my first serious tournament in about three years. I threw up one horrible set in our first match, (that the ref failed to call), and told my partner: “Sorry mate, I’m going to trade my surf board in for a body board, and start bump setting.”

I didn’t use my hands to set a ball for the rest of the tournament, and I’m pretty sure I only made about 3 or 4 bad sets in the next 4 games. (We won the tourney, although my surf board is still in the garage).

So how do you decide? What should you take into account?

In favour of hand setting:

Hand setting is more accurate. No question. If your partner has a small hitting window then it’s harder to get it there with a bump set.

Hand setting looks better and give you more street cred. with your beach volleyball mates.

In favour of bump setting:

A bump set will never get called a double. Personally, I can count on at least one bad set per game, so bump setting puts me up 1 – 0 before a ball is even served.

The Dutch team of Nummerdor/Schuil are a good example of a team that bump sets. They seem to do pretty well.

And my final comment in favour of bump setting is that by removing the possibility of being called for a double, you remove a distraction from your mind. You will never think to yourself as you are about to set your partner on match point, “I hope I don’t double”. And I’ve seen some of the best get caught throwing a set on match point.

As Forrest gump says, “One less thing to worry about.”

What do you think? Are you a hand setter or a bump setter?

By Jimi Mcdonald
 
One of the first topics I run into when I talk to beach volleyball athletes is “how to jump higher“. This is a quick start guide to get you on the right track.

As with all goals that you would like to achieve the first, most important point is to make your goal measurable. I would highly recommend preforming a standing jump test to firstly see how high you are jumping at the moment.

After that write down on a piece of paper how high you want to jump, with a date at when you want to do it.
 
Once this is done we are ready to move ahead!
 
When training to jump higher one of the common mistakes people make is to concentrate to much on calf muscles and not enough on your primary thrusters QUADS and HAMSTRINGS.

Calves, glutes and hips are all important, but they aren’t the main focus when you are working out how to jump higher. They will all get worked in the exercises below.
 
The first step is to build up your strength. If you are a beginner lifter, I would get a trainer to help you through the first month at least, just to get you going. For the intermediate and advanced lifters beware that if you haven’t done leg weights in a while start off slow for the first few weeks just to get into it.

Here is a guide to easing yourself into the first month.
 
Week 1: 15 reps, Light Weight, Tempo: 4 seconds eccentric phase, 0 seconds pause, 2 seconds concentric phase
Week 2: 12 reps, Light-Medium Weight, Tempo: 4.0.2
Week 3: 10 reps, Medium Weight, Tempo: 3.0.2
Week 4: 10 Reps, Medium Heavy Weight, Tempo: 3.0.1
 
( Stretch all key lower body limbs and lower back everyday)
 
 
Once you have this platform set you are ready roll!

Note: if you jump straight into this program just beware that you will be walking around like the tin man for a few days!

Follow This Program for anywhere up to 6-12 Weeks.
 
Dynamic Warmup
Squats- 4×4-8 Reps, 2.0.1 tempo, 2-3mins break after each set (concentrating on good depth and being explosive on way up towards roof)
 
Foward Lunge
3×6-8 Reps, 2.0.1 tempo,1.30-2.30 Break after each set ( Keep it powerful again, watch your form)
 
Jump Squat
3×8, 1.0.1 tempo, 2mins break at end of each set ( Can add some small weight, set a height goal in your gym, every jump to the moon!)
 
Romanian Deadlift
2×10, 2.0.2 tempo,1.30 Break at end of each set (your getting tired now watch your form a lot!)
 
Big stretch Warm Down ( all lower Limbs and lower back )
 
Follow this in the gym and you’re on the right track to be jumping higher than Julien Prosser or Natalie Cook.

Remember to stretch at the end of every session. Having big strong muscles that can’t move through a range of motion is useless! If you are continuing to play beach volleyball on the weekends, get this program done as early in the week as possible, to limit your fatigue in games.

If in doubt ask your local trainer or feel free to contact me at:
 
jimi_m_11@hotmail.com
 
Train hard!

Jimi

Thanks to Jimi and the personal trainers at New Level Brookvale for providing the information for this article.

The warm winds of Spring have arrived here in Sydney. It’s time to start pumping up the Mikasas and Wilsons, ironing our board shorts and getting stuck into those rotator cuff exercises. I have a feeling that this summer in Australia is going to be a memorable one.

So, to get the ball rolling, Victoria has announced their tour dates, so start marking your calendar:

Get more at VicBeach.com.au