Beach Volleyball
This is how the world’s best beach volleyball duo train to stay on top
Explore the fitness routine of beach volleyball duo David Åhman & Jonatan Hellvig and discover why gym training plays a crucial role in their success.
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Anyone who’s ever tried running on the beach knows how physically demanding it is. Now, imagine doing intervals in the sand, constantly changing direction, and jumping as high as possible whilst smashing a ball. Yea, that’s a workout. Beach volleyball is a dynamic sport that requires much more than just technical skill.
Just ask Swedish beach volleyball duo Jonatan Hellvig and David Åhman. Their ground breaking game play “Swedish Jump Set” has taken the volleyball world by storm and catapulted them to the top of the sport. And yes, their technical skill is a huge part of their success, but in order to execute it perfectly they need optimal strength, endurance, and agility.
We caught up with the Olympic and 2x European Champions to find out more about their comprehensive fitness routine and how they train to stay on top of their game.
Want to get pro training tips and exercises from Red Bull athletes? Check out our 30 day fitness challenge here.
This duo took over beach volleyball in 2024
© Adam Klingeteg / Red Bull Content Pool
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David & Jonatan’s fitness routine
Unlike many athletes who have a clear off-season, David and Jonatan’s volleyball season runs nearly year-round, with a brief break around Christmas and New Year. It means that their fitness routine remains consistent throughout the year.
“Essentially, we focus on ball training, doing about five sessions a week on the court,” Jonatan explains. “This increases during training camps and decreases slightly when we’re at home. We also hit the gym two to three times a week. During competitions, the focus shifts to preparing for matches and ensuring we’re ready for the first game.”
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© Igor Koikeroinen
Strength training helps our bodies withstand this load, reduces potential injuries, and makes us stronger, faster, and more explosive.
While volleyball training is their primary focus, strength training in the gym is crucial for handling the heavy training load on the court. “We jump a lot, run, and do other intense activities,” David says. “Strength training helps our bodies withstand this load, reduces potential injuries, and makes us stronger, faster, and more explosive, which is beneficial on the court.”
Recovery is also vital, and they incorporate one rest day a week. “The better trained we are, the quicker our recovery, so physical training helps with that as well,” Jonatan adds.
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The duo's favourite gym exercises
Gym training has been part of Jonatan’s life since he was a young teenager. He learned about its benefits during high school at Sweden’s elite sports school, Riksidrottsgymnasiet in Falköping. “They gave us a structured program and taught us a lot about it,” he says.
David’s relationship with fitness started early, thanks to his mum’s famous TV show “Hemmagympa med Sofia” (Train at Home with Sofia). “She always did a lot of circuit training and other exercises. I used to go to the gym with her when I was younger. There was always some form of exercise happening in our family, even on holidays or Christmas,” David recalls with a laugh.
Today, both David and Jonatan follow a structured gym program focusing on squats, power cleans, snatches, and jerks. “We also do a lot of shoulder exercises to prevent injuries, as shoulders can be quite vulnerable. We work on our core strength as well,” Jonatan explains.
Warmup stretches are important
© Adam Klingeteg / Red Bull Content Pool
We also do a lot of shoulder exercises to prevent injuries, as shoulders can be quite vulnerable.
Jonatan’s favorite exercises are power cleans and jerks. “They’re fun exercises that are great for the whole body,” he says. David, on the other hand, prefers a good old squat. When asked about their least favorite exercise, both mention the hanging sit-up, known as “brutalbänken” in Swedish (aka the brutal bench). “That, and doing a VO2 Max test, are definitely not enjoyable,” David laughs.
Follow the Swedish breakout duo this season as they defend their spot at the top in the Beach Pro Tour Elite16 competitions!
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