Using a Sand Court for Strength Training and Conditioning

A sand court isn't just for playing sand volleyball. It can also be used for the strength training and conditioning of all volleyball athletes. With little equipment, you can make your training program dynamic by moving it outside and using the resistance of sand to intensify your workouts! In this DVD, Dave Carstenson demonstrates a variety of drills and routines coaches can apply to athletes of all levels.

Conditioning plays a huge role in sand volleyball as the majority of the game is played out of system. Core strength, balance, and mental training will prepare athletes to be ready for anything and ready to play from any location on the court.

Filmed at the 2011 AVCA Convention, Dave Carstenson guides players through a demanding circuit training program designed to increase strength, speed, stamina, and stability, using a sand volleyball court as a training tool.

Created for coaches and athletes, Coach Carstenson begins with a dynamic stretching routine that focuses on balance and core strength. Carstenson then guides players through a circuit training program consisting of 18 volleyball-specific exercises, with emphasis on development of the legs and core. Many of these exercises incorporate resistance bands and/or a volleyball, in conjunction with the natural resistance of the sand court, to challenge the athletes. He demonstrates how versatile resistance bands are, making each exercise tough, but not impossible. Carstenson gives set and repetition guidelines based on age and level of play, and provides progressions in order to increase the difficulty of some of the exercises.

These exercises will make players stronger quickly, adding explosive power to their game. Incorporating these sand-court exercises into your training regimen will prepare you for the physical demands of sand volleyball and help take your indoor game to new levels!

Keep your training interesting - move it to the sand!

39 minutes. 2012.