Five drills to get you in winning form for the beach season

Growing up, my beach training toutine was simple. I went down to Marine Street in Manhattan Beach, and I played any game I could get, with any partner, against any opponent. The only thing that really mattered to me was that I was on the court playing because I loved the sport.

I still think playing lots and lots of volleyball is the best wasy to improve. But if you're serious about pushing your game to a higher level, it's also important to mix in a few drills.

I've done tons of repetitions in my career, and that's a good way to sharpen your basic skills. But the drills I've outlined for you here are designed to simulate game-like situations, and that will make your workouts more productive and more fun.

One of the key elements to these drills is movement. If you're standing on the court passing balls that someone is hitting right at you, it's not as valuable a workout as if you're moving. For instance, in one drill, you might pass on the run, you recreate what it's like in touch match, and that boosts your confidence for competition. Remember, beach volleyball is all about movement and balance.

Here are five of my favorite drills. I do them every week with my partner, Misty May. If you work hard at them on a regular basis, they'll help your game more than you can imagine.

Drill No. 1

In this one, a setter tosses the ball to a passer, who passes up to the net for the setter to set. The passer then approaches and hits line against a defender, who drops off the net from blocking position and tries to make a dig. If the defensive player gets the ball up, her partner sets her, and the point is played out. The passer can either block or drop off and play defense with her partner.

Purpose: This drill practices your footwork when dropping off the net, and it trains you to stop your feet when the hitter contacts the ball.

Drill No. 2

You'll need three people; a hitter, passer and setter. All three are on the same side of the net. The setter faces the passer, and the hitter hits a down ball at the passer, who digs it. The setter then sets the hitter.

Purpose: This is a continuous drill that focuses on ball control for all three players.

Drill No. 3

For this one, a server serves and the receiver passes the ball up to the net for someone to catch. The setter then throws the ball up for the passer to hit, while the server moves into a defensive position in the middle of the court and attempts to dig the ball.

In this drill, the hitter has to hit from off the net. Mark a spot seven to ten feet back using something like a shirt or a ball. Obviously, the farther off you make it, the more difficult it is for the hitter.

Purpose: This trains the defender to wait and read the hitter, and it also trains the hitter to stay behind the ball on an off set and look for the defender.

Drill No. 4

This drill uses a server, a setter, a hitter and a catcher. The server starts things off by serving down the line to the passer, who passes to the catcher at the net. The hitter stands on the other side of the court and tosses a ball to the passer. Then, the passer sets the hitter, and the hitter hits.

Purpose: I like this drill because it really makes you move your feet when setting, and it also gives you ball control training.

Variation: Like most drills, this one can be modified depending on your skill level. Less experienced players may want to break it down into two or three drills. For instance, the server might stand halfway into the court to serve. That allows for an easier pass to start the drill.

Drill No. 5

Using a small ball is a great way to practice digging short balls and cuts, shots that you really need to extend your body and arms to retrieve. We have the defensive player start on the back line and do a full sprint to dig a ball about two or three feet off the net that is tossed by her partner.

Purpose: The little ball forces defensive players to extend and bring the ball back off the net by scooping their wrists under the ball. It also helps you improve your ability to make one-arm emergency digs and control the ball with both your right and left hands.