Pick up your game

Men's Fitness, June-July, 2004 by Eric Butterman

Another perfect beach day and ... oh, look, a friendly pickup volleyball contest. How nice! Until you come onto the court. Now the women and children can go home because it's game time--and only losers are "happy just to play." "Summer leisure sport" doest have to mean "lame." So to help cream, mash, and/or destroy the competition, here are the techniques, workouts, and secrets to dominate some of the season's staples, from the pro athletes who rule them.

Swimming

The pool is more than a great place to cool off and swallow bacteria--it's also where you can get the best complete workout of a summer sports. Brad Schumacher, two-time Olympic gold medalist in the 4x200 and 4x100 team relays at the 1996 games, reveals some deep (and shallow) secrets to having your way in the water.

TECHNIQUE

Stroke: The biggest mistake average swimmers makes not catching water in their stroke. "Too many swimmers just slap the water and let their elbows drop," says Schumacher. "When you stroke the water, you want to connect your forefinger with your right hip, keeping your elbow up high, so you're really using your core. Grab me water all the way through and finish hard like you would shooting a basketball snapping your wrist at the end."

Turn: A flip turn is the fluid move a pro uses to reverse direction:

1. When you go into the flip, tuck your chin to your chest. Tighten up and snap your feet over your body. Land with your back facing down, then push off the end and twist onto your stomach.

2. Until you've mastered it, start the movement at a safe distance, about three feet from the pool wall.

TRAINING

Fast and effective swimming strokes rely on strong back muscles (particularly the lats) and a strong core (the abs and lower back).

Straight-Arm Pull-Down: Stand facing a lat pull-down machine and grasp the bar with both hands, using an overhand grip.

1. Keep your arms straight out in front and your waists locked. Explosively pull the bar down and toward your body in an arcing motion.

2. Return to the starting position, resisting the bar as it travels back up. Do 4 sets of 8-10 reps.

Core: Lie with your back on a Swiss ball and grip a heavy dumbbell with both hands.

1. Rotate left as far as you can, hold for a second.

2. Then rotate right and pause for another second. Perform 2-3 sets of 8-10 reps.

GEAR

Nike Remora III Goggles: If you don't want everyone to think you've been toking in the locker room, Schumacher recommends the Remora III goggles. They prevent eye irritation and look cool. $12 @totalteamwares.com

Beach Volleyball

If you and your best bud routinely call each other Maverick and Goose, volleyball's your sport. Sinjin Smith, who has the most beach volleyball victories in the world and co-owns Beach Volleyball Camps in Santa Monica, cites the best moves. Mastering them gives you a great muscle and cardio workout to boot. Consider that a net gain.

TECHNIQUE

The Serve: Improve your serve by varying its speed and placement (where you land the ball). "You don't have to be the hardest server if you have excellent placement," says Smith. So if your opponents lean left, serve right; if they lean in, hit it to the back court. And don't just play to their weakness; play away from their strengths. If one player's a good setter, force his teammate to set.

Sky-Ball Serve: This extremely high lob is great when it's windy (since the ball sets blown around), or when the sun's directly overhead to blind your opponent. Plus, its unusual trajectory can take a comfortable passer out of his game.

Top-Spin Serve: With the traditional serve, you throw the ball in front of your head and hit its center. To add top spin, toss it directly above your head and hit it just underneath, snapping your wrist forward to put forward spin on the ball. "The top-spin serve is most effective when the wind's in your face," says Smith, "because you can hit the ball much harder and still keep it in the court."

The Spike: Spiking the ball is all about timing. "The key to the spike's jump is to immediately get into your approach position after you pass the ball," says Smith. "Use speed for the approach to explode on your jump."

1. Take two to three strides toward the net, landing roughly three feet in front.

2. Flex your legs and explode upward into the air.

3. Spike the ball at its highest possible point, using your palm for control. At the last moment, change the angle of your wrist snap, or you'll give away your target.

TRAINING

Your legs are essential for volleyball; train them for explosive power with squat jumps. Use your body weight to do a squat as you normally would.

1. Go down until your thighs are parallel with the floor.

2. Jump explosively--high and fast. Perform 4-6 sets of 4-6 reps. Next, do approach jumps, like you would for a spike. Approach to the right and burst upward, then repeat to the left. Zigzag for 10 reps.

GEAR

Vincere Sand Socks offer protection from sharp objects and burning sand. $20 @ justvolleyballstore.com

Softball

Perhaps you're the type of guy who downs drafts in the dugout during workplace softball games. No wonder you play as well as the pre-Matthau Bad News Bears. Some advice: Drop the brews. You can still have fun and be the local Barry Bonds. Mike Groves, pro softball player for the Fedlock Falcons in Washington, D.C.'s IFC Mid Atlantic Fastball Travel League (they play fast-pitch), reveals how to get to "the Show."