Welcome to the SandLab, the weight lifting and conditioning arm of SANDCAST: Beach Volleyball with Tri Bourne and Travis Mewhirter. We brought in Nathan Michaels, the longtime trainer of Mewhirter, to dive into the strength and conditioning portion of beach volleyball. He’s the man who saved Travis’ knees (and back, and head and shoulders, knees and toes).
Nathan aims to bridge the gap between scientific literature and practical training methods for players at all levels, from beginners to professionals. He shares his background as a personal trainer and strength coach, emphasizing the unique challenges posed by training on sand, such as instability and the lack of elastic energy return compared to hard surfaces. He discusses the importance of understanding body mechanics, recovery, and the specific adaptations required for effective performance on sand.
The episode delves into attack mechanics, particularly the four-step approach to jumping in beach volleyball. Nathan contrasts two schools of thought regarding the approach: one that incorporates a vertical hop to pack the sand and another that emphasizes maintaining acceleration without the hop. He provides insights into optimizing jump angles, the role of muscle groups, and the significance of strength training for achieving deeper joint angles. The episode concludes with practical takeaways and exercises to enhance performance, encouraging listeners to embrace the unique aspects of training on sand while maximizing their athletic potential.
SHOOTS!
