3 Training Benefits from Spikeball

Spikeball is a hybrid version of volleyball played with a smaller net and a smaller ball. The game demands players to play in all types of movement planes and have quick reactions to sprinting and hitting in a small radius.

I was introduced to this addicting game last year and have found so many benefits to my training along with my enjoyment of playing. I usually play this game at the beach, but I have also been playing on grass and a hard floor (during the winter). Here are three training benefits I have found from this game.

1. Acceleration
Acceleration is the rate in which a person changes speed in a given time. Usually the first 5 to 10 yards from an initial position before a true sprint speed is reached. Also, deceleration is in this same category which is acceleration in the opposite direction. Acceleration plays a big role in most sports like football, soccer, basketball, baseball, tennis and more. It is those first few steps to beat your opponent to the ball or better positioning that will make the difference in a game.

This aspect is physical and cognitive. The physical aspect comes from the defense play of the game. Just as the game is called, most defensive plays occur when the other team "spikes the ball" into the net, which propels the ball 5 to 10 yards (depending on the deflation of the ball). The defensive player has to accelerate to retrieve the ball and decelerate to return to the net to make an offensive play.

2. Kinesthetic Awareness 
When an athlete is in tune with their body and understands its proprioceptive abilities, we call them a motor genius. Spikeball is difficult to master because most of the time your eyes are not staring at the target, but rather at the ball. The most accurate scorers can hit the target without looking at it. During this game, an individual will be diving and sprinting forwards and backwards, hitting balls over their head and testing their hand-eye coordination to contact a small object on a small target. You might think, "I will not be put in these specific positions during my sport or event." However, learning how to control your body in various positions is invaluable to an athlete. For example, scoring a basket after being fouled in an unstable position or catching a pass after being rerouted by a linebacker. This game will increase your motor skills and kinesthetic awareness.

3. Conditioning
Spikeball is highly anaerobic game mostly working the phosphagen system, but sometimes tapping into the glycolytic as well. Each point usually lasts 3-5 seconds, but sometimes can go for 30-45 seconds and with games ranging from 10 min to an hour, the conditioning benefits are awesome. Lastly, the ground you play on can increase the level of conditioning. If you are playing on a hard surface (gym floor) you can move quicker, but you limit the amount of range your body has to dive. When you play on a soft surface (sand), you have the freedom to dive on the floor to make a play and get back up to do it again. Almost as if you are doing Burpees throughout the game.

Final Thoughts
Spikeball is a competitive and beneficial way to condition yourself or your athletes. Also, it is a fun option for those who hate to condition themselves and need more of an objective rather than a line to cross. With the high intensity of game play and benefits of training, this game will easily become a regular in your training regimen.