Gate 14 Fitness Journal

El Segundo

A Strength Program for Beach Volleyball in the South Bay

Beach volleyball players in the South Bay need a programmed strength base to compete at the level the Hermosa and Manhattan Beach courts demand. Here's what that program looks like and where to build it.

The Gate 14 Coaching Team·Strength & Conditioning Coaches, Gate 14 El Segundo·Updated May 2026·2 min read

The beach volleyball players competing at the Hermosa Beach and Manhattan Beach courts who win the physical battles are the ones with a programmed strength base — and Gate 14 in El Segundo is where that base gets built for South Bay players. Here is what the strength program looks like and why it matters.

What beach volleyball actually requires physically

Beach volleyball on the South Bay's competitive courts demands physical qualities that practice alone cannot develop:

Posterior chain strength: Glutes and hamstrings drive every jump, every lateral shuffle, and every deceleration. Weak posterior chain = weak jumper, unstable lander, and hip and knee injury risk.

Single-leg stability: Most volleyball movement happens off one leg. The strength and coordination to move powerfully and safely on a single leg is built in the gym, not on the sand.

Rotational core power: Hitting and blocking require explosive rotation. Core work in the gym builds the base that technique training expresses in competition.

Shoulder stability: Overhead mechanics — serving, hitting, blocking — put significant repetitive load on the shoulder complex. Posterior shoulder and rotational cuff strength reduces injury risk and preserves career longevity.

Reactive hip extension: The vertical jump is mostly a hip extension event. Barbell training — squats, hip hinges, loaded jumps — is the most direct way to develop it.

The strength program structure for volleyball

PhaseFocusKey movements
Off-season (base building)Maximal strengthBarbell squat, Romanian deadlift, bench press, row
Pre-season (power development)Explosive strengthPower cleans or trap bar jumps, split squats, single-leg RDL
In-season (maintenance)Maintain strength, manage fatigueReduced volume, same key movements

A coach manages the phase transitions and loads. Without a coach, most athletes either do too much during the season (accumulated fatigue) or too little (detraining), both of which hurt performance.

South Bay volleyball and Gate 14

The Hermosa Beach pier courts and the Manhattan Beach courts are two of the most active competitive beach volleyball venues in the country. The South Bay has a strong club volleyball culture, recreational leagues, and elite-level players in the same geographic area.

Gate 14 is at 130 E. Grand Ave, El Segundo — a 10-15 minute drive from both court locations. Many South Bay volleyball players make this their off-season training base.

For in-season preparation, see getting ready for beach volleyball season in the South Bay and the Manhattan Beach Open strength guide. For the S&C overview, see strength and conditioning in the South Bay.

See Gate 14 membership options or the Gate 14 story.

Frequently asked questions

What strength training do beach volleyball players need?
Beach volleyball performance depends on posterior chain strength (glutes, hamstrings), explosive hip extension for jumping, single-leg stability for lateral movement, rotational core power, and shoulder stability for overhead mechanics. A programmed barbell program addresses all of these systematically.
How does gym training improve beach volleyball performance?
Strength training improves the physical qualities that volleyball technique expresses: vertical jump height comes from hip extension power, lateral quickness comes from single-leg strength, shoulder health comes from posterior chain and pulling work. You cannot develop these qualities through volleyball practice alone.
Where should beach volleyball players train in the South Bay?
Gate 14 in El Segundo is the coached S&C gym for the South Bay. It is a short drive from the Hermosa Beach and Manhattan Beach courts and runs a programmed barbell strength program that develops the specific physical qualities beach volleyball demands.
When should volleyball players do strength training?
Off-season is the primary strength-building phase. In-season, maintenance and injury prevention take priority. The strength built in the off-season is the base the competition season draws from. Timing strength training around practice and competition is a programming question a coach handles.

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