Free Beach Volleyball Conditioning Workout (45 min, on sand)
Want to arrive on the sand actually ready? Whether you are preparing your first summer season or trying to raise your level before the tournaments, this is a free workout built specifically for beach volleyball pre-season.
📄 Download the free workout
We pulled a free extract out of our full program: a 45-minute session on sand, with exercises aimed at explosive strength, speed and endurance.
👉 Download the free beach volleyball conditioning workout here
💥 Why train in pre-season?
Training before the beach volleyball season starts lets you:
- Lower your injury risk
- Show up to ball training already in shape
- Work on the athletic side with more focus and better quality
In beach volleyball every point is a physical fight. That is why you need work done specifically on sand, not only in the gym.
📏 Before your first session: get your baseline number
This workout leans heavily on take-off and explosive strength. If you do not know how many centimetres you are starting from, in four weeks you will not know whether it did anything at all.
The JHP jump test is free and takes two minutes: you upload a two-second video of yourself jumping, and it gives you the height in centimetres, calculated from your flight time. Do it today, before you start, and do it again at the end of the cycle.
➡️ Measure your jump now, it is free
🎯 The full beach volleyball conditioning program: 4 weeks on sand
If you want to go a step further, the free workout is an extract from Beach Volley Pre-Season: a 4-week plan with 12 video-guided sessions, all of them done on sand.
What is included:
- 12 complete sessions of 45 to 60 minutes
- A video for every exercise
- Guided warm-up
- Sprints, plyometrics, jump work and reactivity
- Bonus: Power Spike Workout
- WhatsApp support
Built for recreational players, competitive players and coaches who want something concrete instead of a random list of drills.
👉 Go to Beach Volley Pre-Season (€45)
Or take everything at once
If on top of the sand work you also want the weight room, plyometrics and attacking power, the JHP subscription gives you 13 complete programs for €99 a year, instead of buying them one by one. Cancel whenever you want from your account area.
The next step
Download the workout — but take your measurement first.
Two minutes today, two minutes in four weeks. It is the only way to know whether your pre-season is actually working or you are just sweating.
Measure your jump — free JHP subscription — €99/yearOnly interested in the sand? Then Beach Volley Pre-Season at €45 is enough. Want to see every path? All JHP programs are here.
Train the summer version of yourself today.
See you on the sand 🏖️
