The Benefits of Joining a Beach Volleyball Team

Looking for a new passion? Beach volleyball is a great place to start. Turn your casual beach day into a fantastic workout, and meet new, athletic friends in the process. Volleyball is a fantastic team sport that requires skill, focus, cooperation, and athleticism. When played properly, volleyball develops key upper body muscles, strengthens the legs, and improves hand-eye coordination.

Here are just a few ways you can benefit from joining a local beach volleyball team:

Get a Cardiovascular Workout

Playing sports in the sand is tough—there’s no doubt about it. Beach volleyball is a fantastic cardiovascular workout, and a great way to develop strength in the muscles, tendons, and ligaments in your lower legs. If you’re used to indoor sports, the sand’s unstable surface will present a fun challenge, and burn more calories than if you were to go for a run. In fact, you can burn more than 400 calories in a single hour-long game of competitive volleyball.

Meet New People

One of the greatest parts about joining a beach volleyball team is becoming part of a community of healthy, likeminded individuals. If you’re new to town, and are looking to meet new friends, joining a sports team is the perfect way to meet people in your community. Whether you’re a rookie player, or a seasoned veteran, choose from tournaments and leagues for a variety of skill levels.

Spend Time Outside

Joining a beach volleyball team is the perfect way to soak up some of the sun’s vitamin d, and get the fresh air you need. If you are one of many Canadians working an indoor job, chances are you’re not getting the sunlight you need. Becoming part of an outdoor volleyball team is a great excuse to spend time outside, explore different beaches, and soak up some sun.

Build a Strong Foundation

For players looking to play volleyball competitively, there is no better way to build strength and improve skills than by joining a beach volleyball team. Karch Kilary, who won gold medals in volleyball at the 1984 and 1988 Olympics, spent most of his life playing beach volleyball. It’s a great way to develop your skills as a player and, if you ever choose to switch to competitive indoor volleyball, will make you a star player.

If you’re looking for a new sport that keeps you fit, introduces you to a new community, and allows you to spend time outside, beach volleyball is the way to go. At Niagara Sport and Social Club, we offer some of Ontario’s most exciting and engaging beach volleyball leagues. Whether you’re looking for a recreational league, or something more competitive, we are sure to have a league or tournament perfect for you. Get in touch with us today to sign up!

Volleyball: The Ultimate Workout | The Muscles Volleyball Works

Niagara Sport & Social Club is all about meeting new people and enjoying one of the best games on Earth. Getting in great shape is a bonus! Volleyball is a killer workout from head to toe—literally. Want to lose weight and look great, and have a lot of fun while doing it? Then this is the sport for you. From your shoulder blades to your ankles, volleyball tests your body’s will to keep moving, and you reap the benefits. Let’s cover why it’s the ultimate workout.

Whether you’re playing in the backyard with friends, on a secluded beach, or indoors with us (at our 40,000 square ft. facility!), volleyball requires a lot of physical effort and body motion. That puts your muscles and joints to test in the best way possible. Imagine spending hours in the gym and hitting every major muscle group while doing intense cardio—that’s the power of a volleyball workout. Here are just a few of the muscles that you’ll put to work during any game at any level (even beginner).


The heart is a muscle, isn’t it? When it comes to working out, cardio goes first and foremost in terms of volleyball. It could be beach or indoor, casual or competitive; it’s all a great cardio session. You’ll be running, jumping, sliding, and diving all over the court, moving every body part in harmony trying to make sure that ball doesn’t touch the ground on your side. In just a few weeks you can burn thousands of calories, improve flexibility, and get leaner, especially in the beginning phase.


Your legs are the foundation that your volleyball skills revolve around. They’ve got to be strong and sturdy or else you’ll have a hard time competing. All of your leg muscles will be at work throughout the contest, including your hamstrings, glutes, and calves. Even if you aren’t quick or explosive, your legs will have to exert a lot to keep you moving. The best part is underworked muscles that are rarely used in normal life are activated by a tough game, meaning they will catch up quickly to the rest of your body. Don’t play if you don’t want strong, toned legs!

Upper Body Muscles

The muscles in the upper body are what control the ball, so you’ll work numerous muscle groups throughout the contest. Any muscles that have been slacking will be whipped into shape

quickly. Here are just a few of the groups you will shred during the game:

  • Arms: Your biceps and forearms will be hard at work serving, setting, and spiking the ball into oblivion. The more you hit the ball, the stronger your arms will get.
  • Chest: Any time you strike the ball upward with force, your chest will be activated.
  • Shoulders: Playing volleyball requires a full range of motion, especially if you are spiking the ball. All of those arm movements put your shoulders to the test.
  • Back: The back is responsible for stabilizing your entire body throughout the match, so expect to work your upper and lower back quite a bit. Your lats will be screaming after a long Friday night with us!

You don’t have to be a pro player to get a professional-level workout. Any time you set foot on the court and play, volleyball puts your whole body to the test. If you’re ready for one of the best workouts of your life, then join us at Niagara Sport & Social. Just don’t complain when your body is sore the next day!




Where To Play Volleyball In Niagara? Indoor Volleyball Leagues 101: Beginner’s Guide

Indoor Volleyball Leagues 101:  Beginner’s Guide

Are you looking for a fun and exciting way to meet people your own age in the Niagara Region? Don’t know where to play volleyball in Niagara?  Does a sport that requires team play, conditioning, strength, and a sharp mind sound like fun to you? If so, joining an indoor volleyball is a great way of socializing, staying active, and getting in great shape. This guide will cover everything from how to spike to how to be a good team player. Don’t worry if you’re a beginner, you’ll be ready to join in no time…

 You don’t have to be a professional beach volleyball player or a beach bum in California to realise how popular the game is these days. People of all ages inspired by epic Olympic clashes of the world’s best are signing up in droves to join indoor volleyball leagues. If beach volleyball is the young, brash cousin, indoor is the seasoned, grizzled veteran—calculating, quiet, and confident, it knows who the boss really is!

Where to play volleyball in Niagara

If your new to the area and don’t know where to play volleyball in Niagara – Niagara Sport & Social Club is the league you want to play in!  As the Niagara Region’s leading league (we have over 200 teams!), we are happy to help people in the area learn how to play this game and join in the fun.

How to Play: the Basics

 For a game that is as gritty, demanding, and nuanced as indoor volleyball, the basics are fairly easy to grasp. Here’s what you need to know:


 The game is played with two sets of six players on each side of the net. Players are divided into two groups—three up front and three in the back. As a recreational league, Niagara Sport and Social Club offers men’s, women’s, and co-ed games for all to enjoy.

By the way: Don’t worry if you’re a beginner and you don’t want to get in over your head. We always divide teams into skill levels, so you don’t have to worry about mixing it up with the pros (yet!).


When a team wins a rally, they score a point. The game is started by a player serving the ball over the net from behind the line and into the area of play. The ball is allowed to land on the line. Now the rally has begun!

  • Each team gets a maximum of three touches before the ball has to be returned
  • A player can only hit the ball once before another must touch it
  • Players can go out of bounds to hit the ball but the ball cannot touch outside the lines

You can score a point in any of these ways:

  • The ball touches the ground in your opponent’s area
  • Your opponent hits the ball out of bounds
  • Someone from the other team touches the net
  • A player’s foot crosses the net to your side

 You should know: In volleyball, players “rotate”. That means once you win the serve, players shuffle down a position. This way, everyone gets a chance to serve!

Winning the Game

Rules and regulations vary on when the game ends, and sometimes you can even just make an agreement with friends, but the standard for indoor volleyball leagues is

  • First to 25 points wins the match
  • Best three out of five wins the game
  • The final game if needed is played to 15
  • You must win by two points (I.E, 26-24 is a victory but 25-24 is not)

Joining an indoor volleyball league is a great way to meet friends (most of our players are between 20-50), stay in great shape, and learn great skills. Are you ready to get deeper into this great sport? Check out part two in the series! Niagara Sport & Social Club is where to play volleyball in Niagara!

A Beginner’s Guide to the Rules of Volleyball

Tips to help you Learn To Play Volleyball:

So, you’re interested in volleyball.  Maybe you have a sibling who plays, or have just seen a couple of fantastic matches on TV.  A sport and social club is a great place to get started in the world of volleyball, and while each club has its own particular set of in house (or on beach) rules, it never hurts to have a head start on the basics.  At Niagara Sport and Social Club, we cater to enthusiastic players of all levels, but if you want a sneak peek at what’s to come—or are a veteran in need of a little refresher—here are the basic rules to the game to help you learn to play volleyball:

The Basics:

The standard volleyball team consists of six players, three standing in the front and three at the back.  The two teams face each other across the net, and one player serves the ball each turn.  The server rotates throughout the team, so everyone gets a chance to try out different skills.

After the serve, the team has a maximum of two extra hits on the ball before it must go over the net.  That’s a total of three hits per side.  No one player can hit the ball twice in a row.  You cannot catch, hold onto, or re-serve the ball.  If the ball hits the net on the serve, but still goes over, it is still in play. Technically, any part of the body can be used for a legal hit.  If you have fancy kick moves, come show them off!

The ball is considered “in” even if it lands on the line, similar to tennis.  The ball is “out” if:

  • It hits the floor completely outside the lines
  • In indoor play, it hits the ceiling above an area not on the court (above the stands etc.)
  • It hits the antenna, cord or cables of the net
  • It hits the referee

Once the ball is in play, the front row players can move around as long as they stay on the right side of the net.  These are the very bare basics.  When you come to Niagara Sport and Social Club, we know you’ll have plenty more questions about the nitty gritty details and about which plays are best for different situations.

Have FUN!

That’s why we have several different leagues and play environments so that each new player can find their place to thrive.  Because we want you to have the very best experience with volleyball that you possibly can, we strive to have an inclusive and welcoming environment.  Beyond the basic rules of the game, at NSCC we do not allow any non-sportsmanlike conduct on or off the courts.  Our number one priority is providing a fun and safe place for players of all levels.  We hope these rules and tips help you learn to play volleyball in our fun leagues!

For more information about volleyball, the Niagara Sport and Social Club, or our upcoming Fall League and tournaments, contact the NCSS today!

The Health Benefits of Volleyball

Volleyball is not only a great way to meet new people and have a good time; the sport can also be beneficial to your health. An exciting social activity that can be played indoors or outdoors, volleyball is a versatile sport that’s enjoyable for players of any skill and experience level. Here is some more information about how volleyball can help keep you active and fit.

Calorie Burner

Volleyball requires a lot of quick and agile movements. Because it keeps you on your toes, volleyball is a great way to burn calories, which can help facilitate weight loss and help you to maintain your goal weight. According to the Harvard Medical School, the average person burns between 90 to 133 calories during a half-hour game of volleyball depending on their weight.

Shapes and Tones the Body

The movements involved in volleyball will help to build strength in your upper body, arm and shoulders, as well as shape and tone muscles in your thighs, calves and abs. Volleyball is a fun and lively alternative to traditional aerobics or weight training. Get the body you want and have some fun doing it!

Improve Your Agility and Movement

Volleyball is a fast-paced game, and so playing this sport can help you build your movement skills including agility, hand-eye coordination and balance. The technical skills of volleyball such as serving, passing, setting and blocking can all help build your movement abilities.

Keep Your Heart In Shape

Because of the constant motion involved in the sport, volleyball is great for keeping up your heart rate. You can spend the same energy to play a 20 minute game of volleyball as it does to jog for one mile, according to Well Source’s Aerobic Mile Chart. This aerobic workout can improve blood circulation, heart health, and elevate your mood.

Volleyball combines a rigorous workout with fun and engaging activity. At Niagara Sport & Social Club, we offer a number of volleyball leagues and camps so you can build your skills while getting the chance to meet some new people. Our upcoming summer volleyball camp from August 14—18th is a great chance to learn new skills and get a fun summer workout! For more information, contact us today at Niagara Sport & Social Club.