Beachvolleyballexercises
Plank 30 seconds
- On forearms and toes
- Back straight, abdominal muscles engaged
- Do not sag!
- Lie on your back, hands behind your head
- Alternate bringing your elbow to the opposite knee
- Slow pace, focus on control
- Lie on your back, knees bent
- Hips up, engage abdomen and glutes
- Hold, return slowly
- Sitting position, feet off the ground
- Rotate your upper body from left to right
- Optionally with a ball or small bottle
- On your side, support on forearm
- Hips off the ground, body in a straight line
- Switch sides after 30 seconds
- Lie on your stomach
- Arms and legs off the ground, hold
- Strengthens lower back and gluteal muscles
Execution
- 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.
Execution
- The players are only allowed to walk along the lines of the volleyball court.
- The tagger tries to tag one of the runners.
- Only turn right or left.
- Walk with high knees.
- Move forward by skipping.
- Walk backwards (be careful not to fall!).
- Set up a closed course with cones or markers.
Execution
- 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.
Game Progression
- Play on a half court on one side of the net.
- The teams attempt to throw the ball over 10 times.
- Upon 10 successful throws, the team earns a point.
- If the ball is intercepted, the team that caught the ball may start throwing.
- When the ball goes out of bounds, the opposing team receives the ball.
Execution
- Form two teams with an equal number of players.
- Each team has its own playing field.
- On the backline of each field, place tall cones upside down.
- The objective is to knock over the cones of the other team.
- Defend your cones and try to fend off the balls from the other team.
Objective
- Collect as many cards as possible by scoring and perform the corresponding fitness exercises.
- Upon scoring, a player may pick a card.
- Each playing card has a suit: clubs, spades, hearts, or diamonds.
- Each suit corresponds to a specific fitness exercise:
- Hearts: Push-ups
- Spades: Squats
- Clubs: Burpees
- Diamonds: Lunges
- Perform the exercise the number of times indicated on the card. For example, Hearts 4 = 4 push-ups.
- After completing the exercise, the player can continue shooting.
- The group with the most cards wins.
Execution
- Divide the players into groups of 2 or 3 and position them on the left side of the court.
- Give each player a tennis ball.
- At the starting signal, the first player from each group runs with a ball to the right side of the court.
- There, the player places the ball outside the line and runs back as quickly as possible.
- The next player in the group starts as soon as the previous player returns.
- The game ends when all balls are on the right side and the last player is back with his/her group.
- The group whose last player returns first wins.
Execution
- Sprint around the cones.
- Always go through the middle cone.
Lap Around the Court
- Jog along the long sides of the court.
- Walk along the short sides.
- Stand upright with feet hip-width apart.
- Perform 20 squats at a slow pace.
- Stand upright with feet hip-width apart.
- Start with arms extended above your head.
- Let arms fall by your sides as you bend your knees.
- Swing arms back and jump as your arms move forward and upward.
- Keep your back straight, hips back, feet flat on the ground.
- Stand upright with feet slightly apart.
- Step right leg straight forward, bend knee 90 degrees, left knee close to the ground.
- Rise up and step right leg to the side, bend left knee.
- Return to starting position, step right leg back, bend left knee.
- Repeat for the left leg.
- Jog along the long sides of the court.
- Sprint along the short sides.
Execution
- Two players run against each other.
- Run through the cones towards the net.
- Then sprint to the baseline.
- The player who touches the baseline first wins.
Objective
- Place three cones in a row.
- Form two teams.
- From each team, one player runs with a coloured cone to a hoop and places it inside.
- When the first player returns, the second player from the team starts, followed by the third player.
- If there is one cone of each colour in the hoops, the fourth player may move a coloured cone to achieve three in a row.