Beachvolleyballexercises for technique strength
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.
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.
Running Training
- 30 seconds Jumping Jacks
- 30 seconds High Knees
- 30 seconds Heels to Buttocks
- 30 seconds Bridge with One Foot on Ball
- 30 seconds Jump Lunge Passing Ball Between Legs
- 30 seconds Skater Jumps
- 30 seconds Russian Twist (Feet Off the Floor)
- Build Up Burpees Starting from 25
- 30 seconds Regular Plank
- 30 seconds Alternately Lift Left and Right Leg
- 30 seconds Side Plank on Right Side, Other Arm Extended
- 30 seconds Side Plank on Left Side, Other Arm Extended
- 30 seconds Regular Plank
- 30 seconds Spiderman Plank
- Bicycle Crunch 2 x 1 minute (20 seconds rest)
- 3 x 8 Plyometric Clap Push-Ups
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.
Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.
Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.
Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.
Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.
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