A Day in My Life: Beach Preseason

“If you are looking to be a professional athlete on the top tier of any sport, my best advice is to put everything you have into it. If you’re not, somebody else is. It’s got to be all or nothing.”

~Dominick Cruz


Since I started this blog, I have talked a lot about being a professional athlete, and things to be mindful of if you want to pursue sport at the highest levels. I haven’t mentioned, though, what being a professional athlete really looks like, so I thought I would outline what a typical day looks like for me in beach volleyball preseason.

For indoor volleyball, my schedule would obviously look much different than this because there are more people to manage on the team, and coaches usually dictate what happens when, so keep that in mind. I will have to do one of these again during indoor season.

Some of you will love what you see, and want to live the pro beach volleyball life. Others may not like it so much. Either way…. here you go!

A Typical Preseason Day

7:30 am: Wake up and write in my 5-Minute Journal. I love the practice of waking up with gratitude, and thinking of all of the positives that the day can bring. It really gets me going on the right foot.

7:45 am: Breakfast. We like to mix up our breakfasts, but we usually have yogurt with granola/smoothie bowls/homemade granola bars with fruit, etc. We also will have either a golden milk latte or a cappuccino.

8:20 am: Leave for practice.

8:30 am: Arrive at the beach and go through my body activation and warmup. I will do a mixture of resistance exercises, dynamic warmup, and static stretching. I have been playing for a long time, and this is what works for me, so I am sticking with it.

9-11:00 am: Practice. We will either practice against another team and do competitive drills, or we will practice on our own and work on more technical stuff.

11:15 am: Conditioning and post-practice stretch. A lot of my conditioning is done in the sand, so since I am already down at the beach, I do my work after practice.

12:00 pm: Shower and lunch.

12:30-1:30 pm: Recovery. During this period, I will either work on an online class, read a book, or prep ingredients for dinner.

2-4:00 pm: Weight training. I work with a strength and conditioning coach who understands my body, and at what points in the year I need to be feeling my best. He designs workouts for me based on what my specific needs and focus are at any given time.

5-6:00 pm: Treatment. Staying healthy and injury-free is critical as an athlete. I go to regular physio and chiropractor sessions to work on any aches and pains I may have, and to adjust my spine so I can feel my best.

7:00 pm: Dinner.

7:30-9:30 pm: Relax.

9:30 pm: Write in my 5-Minute Journal to end the day. I write about great things that happened that day, and how I could have made the day better.

10:00 pm: Bedtime.

As you can see, being a professional athlete is a full-time job. I am typically on the go from 7:30 am to 7:30 pm, but the things I do are necessary to make sure that I am strong and able to perform my best. I will follow something very similar to this schedule 4 days a week, with physio only once or twice per week. Weekends are for recovery before everything start up again on Monday 🙂

xo, Sarah


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