Beach Volleyball Training Leg Exercises with Fitness Bands FLEXVIT

Successful beach volleyball training with training bands from FLEXVIT

We show you successful and effective beach volleyball training with our training & fitness bands. The best exercises for abs, stability in the entire core & strong arms for targeted attacking strokes! Also check out the best leg exercises for more bounce in the sand!

We show you successful and effective beach volleyball training with our training & fitness tapes. The best exercises for abs, stability in the entire core & strong arms for targeted attacking strokes! Also check out the best leg exercises for more bounce in the sand!

Leg exercises – What you should know about your muscles

Most muscles in the legs are considered long muscles because they are comparatively “long” between the joints. When these muscles contract and relax, they move the skeletal bones. Our entire musculoskeletal system in the body functions according to this principle. The dynamic structures of our body, namely the muscles, move the solid components such as bones and joints through contraction. The smaller muscles often support the larger muscle parts. In addition, they often ensure the stability of the joints and help to be able to rotate them. In fine motor skills, they are also active and enable finely tuned movements.

Beach volleyball training with FLEXVIT bands

Training not only for the legs – myofascial chains and the leg muscles in beach volleyball

However, it is not only the muscles themselves that are responsible for the perfect interaction of the muscles. Since Tom Myers’ book “Anatomy Trains” at the latest, myofascial chains – i.e. muscle-fascia chains – have been one of the most important references for the meaningfulness of functional training.

In functional training, it is recommended to think in terms of movements, and thus across several joints, “in muscle chains”. This refers to the myofascial system, which consists of about 430 skeletal muscles that are surrounded by fasciae and interconnected by them. In his book, Tom Myers defines 11 myofascial “traction lines” through which even widely separated parts of the body are connected by means of muscle loops and connective tissue.

For the leg muscles, this means that the calf muscles, for example, end just above the knee joint and above that the back of the thigh attaches. But there is a connection between them, through the fasciae. This is why the elastic connective tissue plays such a big role in movements and should always be included, especially in dynamic sports that involve complex movement sequences. Nevertheless, a systematic view of the leg muscles naturally helps in choosing the right training or exercises. The largest muscles in our legs are in the thigh (quadriceps) and calf.

With our training bands, you can be sure of all the possibilities for effective beach volleyball training:

1. Knowledge about leg exercises: Front of thigh

Our quadriceps consist of four individual muscles. They are the strongest and leanest of all the muscles in our body and are located at the front of the thigh. These muscles are also called extensors because their main function is to extend the knee. Here is a brief digression on the individual muscles you train if you want to strengthen your anterior thigh muscles:

Vastus lateralis:

This muscle is located on the outside of the thigh. It is the largest muscle of the four quadriceps muscles. The entire area between the top of the thigh to the kneecap, the patella, is occupied by the vastus lateralis.

Vastus medialis:

This muscle has the shape of a drop and is located on the inner side of the thigh. It attaches to the femur and extends to the inner edge of the kneecap.

Vastus intermedius:

This muscle is located between the vastus medialis and the vastus lateralis, i.e. on the front of the thigh. It is considered the deepest quadriceps muscle.

Rectus femoris:

This muscle is located at the kneecap. Of the quadriceps muscles, it is the least involved in bending the knee.

Beach volleyball leg training and leg exercises with bands

2. Knowledge about leg exercises: Back of thighs

We all need to be able to extend our knees not only to walk. The counterparts of these muscles are the flexors, or bending muscles. More precisely, we are talking about the hamstrings on the rear thigh. These three muscles influence hip and knee movement. They start under the gluteus maximus, i.e. under your buttocks and behind the hip bone, and end at the knee. Here we briefly introduce these three muscles in more detail:

Biceps femoris:

This long muscle is mainly responsible for bending your knee. It starts in the upper part of the thigh and ends near the knee, at the head of the fibula.


This is also a long muscle. It is located between the pelvis and the shin. This muscle helps to extend the thigh as well as to bend the knee. It is also particularly important for the rotation of the tibia.


This muscle, like the semimembranosus, has to do with both extension of the thigh and flexion of the knee.

Beintraining Gruppen Beachvolleyball

3. knowledge about leg exercises: Calves

Besides the knee, the calves are used to set several other structures in the body in motion. The calf muscles are mainly concerned with the mobility of the ankle, foot and toes. There is also more than one muscle in the calf, which we will also briefly introduce to you. The most important muscles of the calf include:

Gastrocnemius (calf muscle):

This muscle is one of the large muscles of the leg. It starts at the heel and flexes and extends the foot, ankle and knee.


This muscle is particularly responsible for our walking and standing. It is located between the back of the knee and extends from there down to the heel.


Fun Fact: This rather small and thin muscle is missing in about 10 per cent of people. In this case, its tasks are taken over by the gastrocnemius muscle, i.e. the large calf muscle.

Beinübungen Beachvolleyball Training mit Bändern

Special attention is also paid to the Achilles tendon. It is not for nothing that it has a particularly exciting and name-giving history in Greek mythology. It is probably the most important tendon in the calf for mobility. It is found in the rear part of the calf and ankle and connects the plantaris, gastrocnemius and soleus muscles with the heel bone. It stores elastic energy that you need for running, jumping and many other movements.

Leg training – Make yourself strong in beach volleyball

There is a difference between being “fit” and being “in good beach volleyball shape”. Because beach volleyball is about a lot of things: whether it’s speed, agility, strength or power, this sport really demands everything. At the same time, the sand surface makes it even harder to develop strength for sprints and jumps. There is not a single beach volleyball player in the world who does not wish he could jump higher. And there is probably also not a single beach volleyball player who curses the sand from time to time. It is therefore logical that – in addition to technique, of course – powerful and sport-specific trained leg muscles are the be-all and end-all in order to be convincing on the court.

Leg training in beach volleyball: Why resistance bands?

As already mentioned, strength, agility and speed are the skills that are essential for every volleyball player. With functional band training and the appropriate tools, individual and team performance can be taken to a new level. Our high-quality FLEXVIT bands are ideal for making beach volleyball training effective and variable. And the best thing is that with our bands you are not tied to any gym. Simply train in your favourite environment – on the beach or in the beach hall. This allows for sport-specific training, directly on the target surface and in the target environment.

Beach volleyball training with FLEXVIT bands

Leg training in beach volleyball: exercise:

We’ve put together a few exercises that will help you get your leg muscles glowing easily, wherever you are:

Sprints with resistance: sport-specific training

For this exercise you use our longer training bands, namely the FLEXVIT Resist or FLEXVIT Revolve. Ideally you train with a partner, but you can also attach the resistance band to a fixed anchor using the FLEXVIT Multi-Anchor.

The special thing about this sprint training for beach volleyball players is that you can create horizontal resistance with our FLEXVIT bands. Compared to conventional weights, which depend on gravity and therefore only work on a vertical plane, resistance bands are therefore more sport-specific and functional to use. Put the band around your waist and start exercising.

Resisted Walks & Lateral Walks

To get into the starting position, place the FLEXVIT Mini directly above your knees and stand with your legs hip-width apart. Now get into an active position, i.e. a slight knee bend – this activates your legs additionally.

Resisted Walks: Resisted walks involve walking straight forwards and backwards without turning around. The bands on your thighs provide additional resistance to your leg muscles. Pay particular attention to keeping your hips and core stable. Also, your knees should not fall inwards when you step forwards or backwards. In addition to the leg muscles, this exercise also trains your lower back and buttocks.

Lateral Walks: You start in the same starting position. Instead of walking straight forward or backward, start with steps to the side. Make sure that it is not the step leg that pulls, but that you push off with the leg that remains standing. Take about 10 steps in one direction and then back. Here, too, you should proceed in a controlled and conscious way. It is better to take the steps more slowly than to compromise your posture. Your inner and outer thigh muscles work particularly well here.

Stay low throughout the movement. Base your stride length on your hip to shoulder width. Do not tense up, but try to breathe calmly and evenly. With the FLEXVIT Mini you can also vary a lot: You can choose different resistances and adapt them to your level of performance depending on the exercise. Also try placing the bands just above the ankle instead of the thigh. You can also put several bands on at the same time to get the maximum effort out of these exercises.

Fire Hydrant

This exercise may look a little funny, but you’ll find it less than funny as you perform it. Based on the image of a dog peeing on a fire hydrant, the Fire Hydrant exercise is a real challenge for your thighs as well as your lower back and buttocks.

Place your FLEXVIT Mini around the middle of your thigh. Then get into quadrupedal position, i.e. on your hands and knees, with your back straight and your head lowered. Pay particular attention to keeping your back active and straight – you should neither hunch over nor arch your back. Now slowly raise one leg like a peeing dog. Hold up here briefly and then slowly bring your leg back to the starting position.

To increase the level of this exercise you can also lift your leg stretched out rather than bent. During the exercise, make sure that your hips remain as straight as possible and that you do not deviate to one side. This means that in addition to your legs, your core and torso are also required to maintain your balance.

Squat Jumps

You can do this exercise alone or with a partner. In both cases you should know the basic squat exercise. To warm up, you can do a few repetitions of this basic exercise before adding the jumps and making it more difficult.

Squat Jumps: Wrap the FLEXVIT Mini around your thighs and place it just above the knee. Now get into a shoulder-width stance. Keep your core active throughout the exercise. Make sure your knees do not drop inwards, either when you land or when you jump off. In this version of the Squat Jump you start in a half squat. Then go lower to gain momentum and jump as high as you can. Land back in a half squat, not with your legs extended. This keeps your leg muscles active throughout. Take the time to stand still after landing. Try to stand without wobbling knees, ideally you will already be so stable that your legs barely move when they touch the ground. Repeat 10 to 12 times.

Squat Jumps with a Partner: For this exercise you use the FLEXVIT Resist. Place it around your waist, similar to the Resisted Sprints, while your partner holds the other end. Now go into a half squat. To become active, now go low and jump forward powerfully. Make sure your hips are fully extended. Again, when landing, make sure you are as stable as possible and arrive directly in a light squat. You can do these jumps over a set distance or 10 times in a row. If you want the ultimate challenge, you can add a FLEXVIT Mini around your thighs in addition to the FLEXVIT Resist.

Off to the sand – with FLEXVIT!

Using resistance bands for beach volleyball training is one of the best ways to set yourself apart from opponents and other teams. Give yourself an advantage with strong legs that goes beyond high jumps and fast sprints.

Use these handy and effective tools to get your explosiveness in motion. Increase your flexibility, improve your sense of balance, build strength and stability.

A special plus of our bands: regular training with resistance bands can reduce the risk of injury. Whether FLEXVIT Mini, Resist or Multi – with all our bands you can easily and without much effort make a huge difference to your performance – so grab your bands and hit the sand!

Get the FLEXVIT app for your functional band training now! Create your own workouts and prepare perfectly for your next movement tasks!


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