How to Adapt From Indoor Volleyball to Sand Volleyball

"With beach volleyball, you have to get your sand legs by being on the beach all the time," says Rob Heidger, pro beach volleyball player. "Get used to moving around on a softer, more uneven surface. And of course, you have to get used to the distraction of bare-skinned fans."

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

• Bathing Suits
• Sports Sunglasses
• Sunscreen
• Volleyball Boundary Sets
• Volleyball Net Systems
• Volleyballs

1. Train on the sand to "get your sand legs."
2. Jump up straight when hitting, rather than broad jumping as you do indoors.
3. Practice all skills equally. Having fewer teammates requires you to be more versatile and to work harder to cover the court.
4. Wear a sunscreen with an SPF rating of 15 or higher. Also, put on a baseball cap or visor and sports sunglasses with UV coating.
5. Consume lots of water or a sports drink that will keep your muscles properly hydrated.

Tips & Warnings

• "It gets windy on the beach, and the ball moves around a lot while in the air," says Heidger. "Don't get too discouraged if you mishit often when you first start playing. It's a common error when you move from indoor to outdoor volleyball."
• Heidger and his teammate Kevin Wong are the No. 1 ranked U.S. Men's Doubles Team in beach volleyball. Together, they competed in the 2000 Summer Olympics in Sydney, Australia