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Try out these 5 cool summer sports

There’s something about summer that gives us a fresh burst of energy and confidence. The sun is shining, inspiration is all around and we’re soaking in those feel-good vibes. It’s the ideal time to take on a new challenge by trying out a new sport. So, we’ve selected five of our favourites you can enjoy this year to help mix up your fitness routine and keep the fun flowing all summer long. 


Get to grips with this exhilarating water sport and you’ll soon be cruising across the open water, jumping through the air, or even pulling off some of your own freestyle tricks.  

What is kitesurfing? 

Kitesurfing uses a kite, a board and the wind to propel you across the water. Unlike surfing, you don’t necessarily need waves to kitesurf — it can be done on open lakes and lagoons as well as the ocean. Once you’ve mastered the basics of staying on your feet and understanding the wind, you can start to build speed, ride waves and try out some spins and flips (if you’re brave enough!). 

What skills does kitesurfing involve? 

If you’re new to kitesurfing, you’ll need to be comfortable swimming in open water. You don’t need to be incredibly fit to try it out, although a decent level of muscle strength and stamina will help you progress faster and avoid injuries. A quality pre-workout powder — like our Body&Fit Crazy Pre-Workout — is a great way to get pumped up for a day on the waves.  

Do I need kitesurfing lessons? 

Yes. Those who are starting out will benefit hugely from beginner lessons. A good instructor will get you up and running as quick and as safely as possible.  

Where is the best place to go kitesurfing? 

For an unforgettable kitesurfing experience, you need somewhere with consistent winds, steady waves and great weather. Here are some of the most popular spots for newcomers and hotshot kite surfers alike: 

Tarifa, Spain  

The Strait of Gibraltar channels warm winds between Africa and Europe, making Tarifa’s 10km of beach a top destination for kitesurfing. Go between April and November to enjoy the best of its bustling vibe, great food and consistent sunshine.  

Maui, Hawaii, USA 

One of the birthplaces of kitesurfing, Maui has around 50km of beaches along which you’ll find plenty of designated kitesurfing spots set up to avoid clashing with other water sports. The winds blow hard here, and the waves are big, so it’s generally better for more experienced riders. 

Kalpitiya, Sri Lanka 

The Kalpitiya Lagoon is a great place to give kitesurfing a go for the first time. It’s shallow, flat and spacious enough for lots of new riders to learn and practice. When you’re ready, you can head out to the Indian Ocean for more of a challenge, and you might even get lucky enough to surf with the dolphins that regularly come by to say hello. 

Beach Volleyball 

Hit the beach and settle in for an afternoon of tips, spikes and high-fives. Is there any sport that represents summer fun more than beach volleyball?  

What is beach volleyball? 

The fundamentals of beach volleyball are the same as indoor volleyball. Usually, a beach volleyball teams consists of two players, but you can play with as many as you like. Each team is allowed up to three touches to return the ball across the net and no individual player can touch the ball twice in a row.  

What do you need to play beach volleyball? 

A beach, a net and a volleyball — that’s pretty much it! Most popular beaches have courts available to rent or simply use for free when available. On hot days, remember to bring your sunglasses, a cap, sun cream and water. An umbrella is particularly useful to get some shade in between games, as well as some isotonic drinks and energy gels to stay hydrated and energised. 

What are the best exercises for beach volleyball players? 

On the surface, beach volleyball is a very explosive sport, yet it’s also technical and dynamic. If you want to impress your friends at the game or start playing competitively, incorporate these exercises into your fitness routine: 

Box jumps 

You’ll be doing plenty of jumping at the net to spike (smash the ball to the ground) and block the ball during games. Box jumps target all the muscle groups in the lower body and are a great way to enhance power and strength at the net. You can even use creatine supplements, which are proven to increase performance in repeated bursts of high intensity exercise, to help you out. 

Weighted lateral lunges 

Get your muscles familiar with stretching and diving for those hard-driven balls with control and precision.  

Resistance bands 

As beach volleyball is played on sand, it’s important to imitate those movements in the gym to help your muscle memory. Using resistance bands places stress on the body during specific movements. Wearing them for sprints mimics running in the sand, and you can also use them to practice arm swings and jump exercises. 


This unique racket sport is commonly played in countries like Spain, Argentina and Mexico (where it was invented in 1969), although its popularity has spread around the world in recent years. It’s fast paced, easy to learn and a great aerobic workout to add to your summer weight loss routine.  

What is padel? 

Padel is a cross between tennis and squash. The court is surrounded by glass walls, which the ball can be played off in a similar way to squash. Scoring is the same as tennis but instead of a normal racket, players use a solid, stringless bat. When serving, the ball must be bounced then hit at or below waist level. Matches are typically played in doubles. 

Why is Padel so popular? 

One of the main reasons for the wide popularity of padel is its simplicity. It’s effortless to learn for players of all ages, abilities and fitness levels. The rules are easy to pick up and gameplay is less technically demanding than similar sports like tennis, which allows people to enjoy playing from the very beginning. Padel is also a very social sport, combining action with interaction. The court is smaller than a tennis court, so it’s easier to chat and have fun together during the match.  

Where can I play padel? 

As more and more people want to play padel, courts are popping up everywhere. There’s bound to be a padel court near you, so just grab some friends and start playing. You’ll need your sports kit, a pair of suitable shoes and sun cream (if you’re playing outdoors). Don’t forget lots of water and Body&Fit snacks to keep those energy levels high! 


If you’ve spent any time at the beach or park recently, you’ve probably seen a game of Spikeball (AKA Roundnet) going on. It’s straightforward to learn, provides a great workout and is an ideal way to fill your picnics and summer BBQs with lots of competitive fun. 

How do you play Spikeball? 

A game of Spikeball involves a ball, a trampoline-like net and 4 (or 6) players. The players must hit the ball with their hands onto the net so it bounces up towards the other team. Each team has up to three alternating touches (like volleyball) to return the ball to the net. If they fail to do so within those three touches, the opposing team scores a point. The first to 21 wins! 

Is Spikeball hard? 

It won’t take long to grasp the rules and tactics of Spikeball. In the beginning, you can try playing with a slightly deflated ball to make it easier to control. Once your skills progress, inflate it properly for some extra bounce. You can also loosen or tighten the tension of the net to vary the difficulty of the game.  

Is Spikeball good exercise? 

Absolutely! In a game of Spikeball, you’re in on the action on every point, so it’s great for getting the heart rate going. It’s also a good way to develop hand-eye coordination, agility, dexterity and communication that can be used in other sports and activities. Our Body&Fit Nootropic Energy Balls are packed with nootropic active ingredients like caffeine, which increases focus and alertness — ideal for staying sharp during the game.    

Beach Ultimate  

Get ready to jump, throw, dive and catch your way to a win with this exciting and fast-growing sport that combines elements from American football, netball and volleyball. If you’ve never come across it before, we can guarantee you’ll love it. 

How do you play Beach Ultimate? 

Each team has 5 players who try to score points by catching a flying disc in the endzone of their opponents (like in American football). The disc can be thrown from one player to another, although those who have the ball are not allowed to run. They can only pivot and throw to a free teammate (like netball). If the disc is intercepted or touches the ground, the teams switch from offence to defence (and vice versa). The first to score 13 points wins! 

What do you need to play Beach Ultimate? 

A flying disc, players and a beach! Simply draw your court in the sand and start playing. You’ll also need to embody the ‘spirit of the game’. What’s interesting about Beach Ultimate is that it’s self-refereed (even in the world championships), meaning it’s down to the players to make the calls. This encourages trust and mutual respect, even when the competition is at its hottest. Make sure you’ve got a fresh stash of Body&Fit Juicy Whey Isolate (and/or Juicy Vegan Protein) for a deliciously refreshing protein shake after the game.  

Now, it’s time to get out there and have some fun! 

If you’re inspired to give any (or all!) of these sports a try, just go for it. Look for a local club or school, or simply try them out on your summer holiday. Don’t forget to share your favourite summer sports via @bodyandfit_official along with your ultimate action shots. Keep an eye out for even more inspiration and let’s make it an unforgettable summer of fun together!