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Tips for Playing Beach Volleyball

Hands reaching for volleyball

Getting ready to hit the beach for some volleyball this weekend? Diana Zotos, HSS Physical Therapist, shares these tips to make sure you stay on top of your game!

1. The sun is your friend and enemy! Apply sunscreen prior and during the game. Sunglasses are not only a great way to protect your eyes from harmful rays, they are also your best defense against blowing sand.

2. Hydrate like crazy! The sun and beach can make you dehydrated alone.Add in vigorous physical activity, and you’ve got a big reason to keep hydrated. If you plan on playing for more than an hour, it’s a good idea to replace electrolytes like salt and potassium – salt packets, pretzels and bananas are great options.

3. One huge difference between volleyball and beach volleyball is the SAND! Its great to play barefoot boosts the strength in your feet and ankles. However, it’s inherently an unstable surface, which can lead to a twisted ankles. Make sure to practice some barefoot drills while standing on a balance board, bosu ball or even a pillow to gear up for your match.

4. Sand is also a great hiding place – be wary of items hiding in the sand that could hurt your feet. Check for glass or other debris on the court before play.

5. Volleyball at any level isn’t just about bump, set, strike. Whether you’re playing for fun or competitively, upper back, core, and hip strength will keep you injury free and help strengthen your game.

Diana Zotos is a physical therapist and certified yoga instructor at Hospital for Special Surgery’s Rehabilitation Department.

Topics: Performance
The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.