Beachvolleyballexercises for technique 1,5 meter / corona / covid-19

• Players stand in a circle, each with a ball.
• In the centre lies a large ball.
• Try to hit the ball in the centre.
• You may keep the ball in the circle using your feet.

• Each player has their own ball.
• The players play the ball overhead for themselves.
• The trainer gives instructions:

• Play underhand.
• Sit on your knees.
• Make a circle on your knees.
• Lie down and stand up again.

• With each instruction, you continue playing without stopping.

• Stand with your feet shoulder-width apart.
• Focus on a point on the floor and jump up and down on the spot where you stand.

• Stand upright, keep your hands in front of you and jump from side to side.

• Stand upright and keep running on the spot while kicking your heel up to touch your buttocks with each step.

• Lift the leg with the knee at a 90-degree angle.
• Quickly alternate this with the other leg.

• Stand with your feet shoulder-width apart.
• Bring your knee to your opposite elbow.
• Return to the starting position and repeat with the other side.

• Stand with your feet 6-12 cm apart.
• Extend your arms in front of you.
• Lower your body until your thighs are parallel to the floor.
• Return to the starting position and repeat the exercise.

• Keep your arms by your side and pretend to hold the end of a skipping rope in each hand.
• Jump up and alternately land on the ball of each foot, while simultaneously rotating your wrists as if spinning a rope.
• Jump with both feet up, while simultaneously rotating your wrists as if spinning a rope.

• Stand on the ground with your arms straight out to the side at shoulder height.
• Move your arms quickly in large circles clockwise.

• Stand on the ground with your arms straight out to the side at shoulder height.
• Move your arms quickly in large circles counterclockwise.

• Start with your feet shoulder-width apart.
• Keep your legs and arms straight.
• Kick your left leg up until your right hand touches your toes.
• Repeat with the other side.

• Mark a start and finish line on the court.
• Distribute the cones randomly across the court.
• Ensure that the number of cones is equal to the number of players in the team multiplied by 2.
• The players must bring the cones one by one to the finish line.
• The team that first brings all the cones to the finish line wins the competition.

• Pass the ball between pairs. After each ball contact, perform a task.

• Turn around in a circle.
• Jump into the air.
• Touch the sand with one hand.
• Sit on one knee and rise again.
• Pass, set-up, attack.

• Jog lightly for 5 to 10 minutes.
• Perform various light movement forms for arms, legs, and torso.

• Increase the activity of the heart, lungs, nervous system, and muscular system above resting level.

• Players stand in a circle with a ball each
• In the middle lies a ball. (large ball)
• Try to hit the ball.
• You may keep the ball in the circle using your feet

• Jump where you stand:
  • Stand with your feet shoulder-width apart.
  • Focus on a point on the floor and hop up and down where you are standing.
• Side Jump:
  • Stand up straight, keeping your hands in front of you, and jump from side to side.
• Butt Kicks:
  • Stand up straight, and keep running standing in place while shooting your heel up touching your buttocks with each step.
• High Stepping:
  • Raise the leg with the knee at a 90-degree angle.
  • Alternate quickly with the other leg.
• Standing bike crunches:
  • Stand with your feet shoulder-width apart.
  • Bring your knee to your opposite elbow.
  • Return to starting position and repeat with the other side (abdomen/legs).
• Sumo squat:
  • Stand with feet 6-12 inches apart.
  • Extend arms in front of you.
  • Lower your body until your thighs are parallel to the floor.
  • Return to starting position and repeat (legs / buttocks)
• Jumping rope without a rope:
  • Hold your arms at your side as if you were holding the end of a jump rope in each hand.
  • Jump up and come down on the ball of each foot, alternating between twisting your wrists as if you were spinning a rope.
• Jumpingrope without a rope:
  • Keeping your arms at your sides, pretend you are holding the end of a jump rope in each hand.
  • Jump up with 2 feet, while simultaneously twisting your wrists as if you were twirling a rope.
• Arm Swings clockwise:
  • Stand on the floor with your arms extended straight out to the sides at shoulder height.
  • Move your arms rapidly in a clockwise motion in large circles (arms)
• Arm Swings counterclockwise:
  • Stand on the floor with arms extended straight out to the side at shoulder height.
  • Move your arms quickly in large counterclockwise circles (arms)
• Toy soldiers:
  • Start with feet shoulder-width apart. Keep your legs and arms extended.
  • Kick your left leg up until your right hand touches your toes.
  • Repeat with the other side (stomach/legs/arm/shoulder).

Each player has his own ball.

1. The players will play the ball overhead for themselves.
   • coach says what they have to do
   • play forearms
   • Get down on your knees
   • Make a circle on your knees
   • Lie down and get up again
2. With every exercise, you keep on playing

Pass in pairs.

1. trainer gives different exercises
   • after each ball contact you turn around
   • jumps in the air
   • touches the sand with 1 hand
   • gets down on 1 knee and up again
2. pass. set-up, attack

Circulation warm-up

• This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
• By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.

Stretching

• Start and finish line, caps are scattered around the field.
• The number of caps is the number of players in the team x 2.
• Caps are brought to the end line one by one, the team that finishes first wins.