Beach volleyball is one of the most popular summer sports on the sand, and it’s gaining more and more fans and amateur athletes who love it. Besides being fun to play with friends by the sea, it’s an easy sport because you don’t need special equipment (just your swimsuit), it offers great exercise, and has many benefits.

The Benefits of Beach Volleyball

Improves cardiovascular function. The pace of the game works out the whole body. Running, jumping, using multiple muscle groups, and constant movement enhance oxygenation of all organs — especially the heart and lungs.

Enhances endurance, muscle strength, balance, and coordination.
Movement on sand is 30% harder than on an indoor court. Due to the instability of the sand, which gives way underfoot, greater muscle strength and strong body coordination are required.

Activates metabolism, helping athletes burn more fat.

Fewer injuries. The soft ground absorbs impact better (which is easier on the joints and lower back). Sudden changes in direction — a common cause of injuries like ACL or meniscus tears in team sports — are softer and slower here because of the sand. At the same time, injuries are prevented due to muscle strengthening and improved proprioception and balance.

Vitamin D intake. Beach volleyball is played under the sun — a natural source of vitamin D — which contributes to good bone health.

Boosts mental health and reduces stress. Exercising in a beautiful natural environment by the sea, and being barefoot in the sand, increases endorphin release — the so-called “happiness hormones.”

Encourages social interaction. A friendly game of beach volleyball can include several people, not just 2 per team like in professional settings.

Tips for Playing Safely

• Protect yourself from the sun. Don’t forget sunscreen, a hat, and sunglasses.
• If possible, avoid playing during peak sun hours. Prefer early morning or late afternoon.
• Stay hydrated before, during, and after the game (water, juice, or sports drinks).
• Don’t start exercising without a proper warm-up.
• If you’re playing somewhere not specifically set up for volleyball, check the ground for rocks or objects that could cause injury and remove them.
• Respect others at the beach. Move your game slightly if necessary.

Injury Risks

Acute injuries during the game (falls, collisions with other players, sudden direction changes) — although they occur less often than in other sports due to the soft ground. Common examples include ankle sprains, knee injuries (like meniscus or ligament tears), finger injuries, tendon ruptures, and muscle strains.

Overuse injuries, often due to excessive training or incorrect technique. The most common involve the knee (e.g., patellar tendinitis or jumper’s knee), the lower back, and the shoulder (tendinitis, impingement syndromes).

How to Prevent Injuries

Gradually increase your training or activity load so your body can adapt. Training prepares your body to meet the sport’s demands through strengthening, balance, proprioception, and technique exercises. And of course, never skip a proper warm-up.

How to Treat Injuries

Basic first-aid includes wrapping the injured area, elevating it, resting it, and applying ice.
If symptoms persist or depending on their severity, consult a specialist orthopedic doctor. Some injuries improve with rest and physical therapy, while others may require more advanced care.