How to Increase Your Beach Volleyball Endurance

Beach volleyball is a great way to get in shape while having fun with friends in the summer time but feeling out of breath during a game can leave a lot of people feeling discouraged. A little off the sand training might just be the trick to get you feeling good throughout the game.

A good cardiovascular program balanced between endurance training, breathing exercises and interval training is key.

Jogging at a moderate pace will increase the strength of your heart and improve the efficiency at which your body transports oxygen to your muscles. To have your jogging routine impact your beach volleyball game you should commit to at least three times a week 30-45 minutes a session. This is how frequently you will need to train to impact your cardiovascular endurance.

Practicing breathing exercises is another great way to improve your cardiovascular endurance. As with the jogging consistency is key. Breathing exercisers like Expand-A-Lung are a great option as they maximize your efforts and make training more efficient by adding inspiratory and expiratory resistance. Using the Expand-A-Lung three to five times per week for just a few minutes will strengthen your respiratory muscles which will help you breathe more efficiently, reducing shortness of breath and helping get oxygen to muscles more efficiently during game play.

In addition to endurance-based jogging to improve your cardiovascular endurance you should also include sprints or HIIT training. For your sprints you should complete around 10 reps of sprints each for about 20-30 seconds with 15-30 seconds of rest in between each sprint. High knees, jumping rope, mountain climbers, dips, and even burpees are all great options for HIIT which can be practiced in place of or in conjunction with your sprint training.

Improving your endurance will help you last longer on the court and allow you to focus on your technique and performance without feeling fatigued. Additionally, cardiovascular training and breathing exercises are great for heart health.