Beachvolleyballexercises
Approach attacker to attack in the middle.
Approach attacker to attack in the middle.
- Divide the group into 2.
- The 2 groups stand at opposite corners of the entire field.
- The ball must be thrown over each time after which players run to the other group.
- Replace the running after a few times with for example: heels butts, knee lifts, lunges or sprint + run out.
- Replace throwing to replaying.
- Then make it a game.
The purpose of this exercise is to get used to passing on the sand.
The exercise will be most fun in high tempo.
The exercise will be most fun in high tempo.
- The field is divided into two parts.
- Player A throws the ball over the net to Player B.
- Player B gives a pass to Player C who is already in the playmaker position.
- Turn over because otherwise it is a very boring exercise.
If this exercise goes well, you can serve.
Before performing this exercise, explain the theory of the pass. Make a drawing in the sand.
- The ball must be held in its own half and one meter from the net.
- The other player banana or moon runs.
- The players are now in pairs and they have to make a service pass.
- The player runs the discussed line and catches the ball.
To expand the exercise and make it more fun, a set and attack can be added.
- Make 2 equal groups and place them on the back lines of the field.
- Each person must have served in 2 of the 4 corners of the field.
- If everyone on the team has done that, they have won.
Don't make the corners too small, it has to remain fun.
- Make 2 equal groups and place them on the back lines of the field.
- Each person must have served in 2 of the 4 corners of the field.
- If everyone on the team has done that, they have won.
Don't make the corners too small, it has to remain fun.
- Two passers receive a service.
- The pass is caught and the passer becomes the receiver, the receiver becomes the server and the server becomes the reserve.
- Make sure that the pass is held on the own half and at least one meter from the net.
This exercise can be extended by having the offender give a set-up which must then be hit.
Variant:
Variant:
- Two passers again receive a service, in the same way as the exercise before.
- After the serve the server quickly stands somewhere in the field.
- After the pass is given, the passer must look where the server is standing.
- Next comes a setup and attack.
The intention is to attack the server. The follow through is the same as the previous exercise. The server becomes the reserve server, the server who also attacked becomes the setter, and the setter becomes the server.
Feet off the floor!
- Games are played in 2 equal teams.
- The normal rules of beach volleyball are applied and at each contact the feet must be off the sand.
- An additional addition can be to rotate through one spot in your team each time the ball is played over the net.
- The ball should be in 3rd over the net.
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 sec bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec Russian-twist (feet off the floor)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
- 2 x 1 minute (rest 20 seconds)
Push-ups
- 3 x 8 pylo-clap push-ups
You are only allowed to run on the lines of, for example, a volleyball field. The ticker must try to tick off one of the runners.
Handicaps:
- Turn right/left only.
- Knees high.
- Hopping.
- Backwards (don't fall!) etc.
Outside you can set up a closed course with hats or cones.
- 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
