Beachvolleyballexercises
Explanation of Shoot-out with Own Defender in the Far Corner (Preferably)
- The player throws the ball with one foot on the transition from sideline to goal line (side can be chosen).
- The defender runs to the outside (line of sight).
- The player moves inside and catches the ball at least three steps from the line.
- Finish with a pirouette or a single jump shot.
- Watch out for the advancing defender/blocker!
- The five players chosen for the shoot-out are not allowed to defend or block.
Execution
- Each player stands on a mat.
- Start with serving straight ahead.
- Then serve diagonally.
- Afterwards, serve short.
- The first player who has served to all mats takes over the spot of someone on a mat or switches after an agreed time.
Execution
- Form two groups, with each player having a ball.
- It is a competition between the groups.
- Dribble to the opposite side of the court where cards are placed.
- If you find two matching cards, leave them face up.
- If the cards do not match, turn them back over.
- The goal is to find all pairs as quickly as possible.
Game Description
- Shooting game where players may draw a card after scoring. Each playing card has a suit: clubs, spades, hearts, or diamonds. Each suit corresponds to a fitness exercise.
- Hearts: Push-ups
- Spades: Squats
- Clubs: Burpees
- Diamonds: Lunges
- After drawing a card, perform the corresponding exercise. The number of repetitions is equal to the value of the card. For example: Hearts 4 = 4 push-ups. Continue shooting afterwards. The group with the most cards wins.
Execution
- The player jumps over the hurdle and then jumps from that spot with one leg into the hoop and back again for the next hurdle. Repeat this until the end.
- Jump sideways over the hurdle and then with one leg into the two hoops. At the outer hoop, jump back over the hoop next to the hurdle.
- Jump sideways over one hurdle and back. With one large step, jump to the other hurdle, jump over it and back, and then sprint to the cone.
- Finish with a jump over the ladder.
Formation
- Two teams of a maximum of 4 people.
- 1 ball.
- On both sides, 2 people on the court, others behind the baseline.
- Score in one attempt in the other court (within the lines).
- Start with a simple underhand service.
- We play underhand tennis, so over the net in one attempt.
- A difficult ball may bounce once, but then the ball must be returned with one hand, a foot, or the head.
- Made a mistake? Leave the court to the baseline, a new player takes over.
Game Progression
- Start with one tagger who is designated.
- The remaining players have a few seconds to run away.
- When the tagger touches someone, they form a chain by holding each other's hands.
- The chain continues as a joint tagger.
- When the chain consists of four taggers, it splits into pairs.
- The pairs try to tag the remaining players.
- The game continues until only taggers are left.
Execution
- Place all players around the centre circle.
- Position one player in the middle as the tagger.
- The remaining players can decide when to run to the other side.
- Try to run to the other side without being tagged.
Focus
- Variation in setup
- Communication between the players
- 4 players active, 2 on each side
- 1 side with 2 balls
- 4 players in reserve
- A+B -> G+H -> E+F -> C+D -> A+B
- E throws over to A or B (for example, first to A)
- A receives in zone 2, B provides setup high or low depending on A's instructions
- E takes position close or far
- B plays over with hard contact to the open space (E close -> ball far over and vice versa)
- F throws over to B, B receives in zone 1, A provides setup high or low depending on B's instructions
- F takes position close or far, A plays over with hard contact to the open space (F close -> ball far over and vice versa)
- G and H retrieve the balls, C and D are ready
- First ball is caught for reception
- Ball for setup can also be caught if necessary
- Focus on playing high or low setup
- Use serve instead of throwing over
- Setter observes position E or F: close -> low setup, far -> high setup (or vice versa)
- A and B must observe the other side and coach each other
- Ball within the cones: 1 point
- High or low setup as requested: 1 bonus point
- Mark the corners of the court
- 1 extra point for reaching the correct corner
Starting Position
- Each player receives a number.
- Swiss ball in the centre.
- Players form a circle around the Swiss ball.
- Players move around the ball, either sideways or backwards-forwards.
- When a number is called, the respective player responds, takes the ball, and throws it at the moving players.
- Addition: the player who is hit takes the Swiss ball and tries to hit someone else.
- Move around the circle.
- Respond to changes in direction.
- Improve movement, enhance focus.
Execution
- Set up the situation twice.
- Begin with a speed ladder.
- Move sideways by standing with two feet inside the ladder and one foot outside.
- Jump over three hurdles that increase from low to high.
- Along the way, take a bag from the bucket with you.
- Which team has all the bags on the other side first and then sprints to the finish line first?
- The final sprint may only begin once the last bag is placed!
Execution
- Jump on your left foot for 10 seconds on the spot and maintain balance.
- Sprint to the red line.
- Repeat on your right foot and sprint again to the red line.
- Perform knee lifts on the spot for 10 seconds, stay on your toes for speed.
- Sprint to the red line.
- Do 5 lunges with the right leg and 5 with the left leg.
- Sprint to the red line.
- Jump sideways over the line 3 times back and forth.
- Sprint to the red line.
- Repeat the sideways jumps with your back to the court.