Beachvolleyballexercises for technique warming-up
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.
Formation
- The group is positioned at the four corners of the court. One player is the tagger and wears a team ribbon.
- On a signal, the players cross the court in three possible directions: the short side, the long side, or diagonally. Upon returning to their corner, they earn one, two, or three points respectively.
- The tagger tries to tag players. Tagged players must return to their corner before they can cross again.
- Try to score as many points as possible within the agreed time.
Execution
- Form two teams. Each team stands ready on the baseline on one side of the court.
- Place as many balls as there are players on both 3-metre lines.
- When the trainer shouts "GO!", everyone rolls the balls to the other side.
- After 3 minutes, the team with the fewest balls in their field wins.
Game Description
- The game is played with a minimum of 4 players.
- 1 player is the mouse and wears a t-shirt or piece of cloth tucked into the back of their trousers.
- 1 player is the dog and holds a tennis ball.
- 2 players are cats without any attributes.
- The mouse walks around with the dog.
- The cats try to grab the tail of the mouse and bring it to their cone.
- The dog can tag the cat with the tennis ball, after which the cat must perform a penalty of their choice in the camp.
- With more players, an additional group can be formed and two games can be played simultaneously.
Jumping in Place
- 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.
Execution
- 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.
Game Rules
- There is one tagger without a ball and two players without a ball.
- The ball must be passed accurately.
- Whoever has the ball can be tagged.
- You cannot be tagged without the ball.
- The ball can be held for a maximum of ten counts.
- If the tagger intercepts a ball, that ball is out of the game.
- If you are tagged, you go to the side.
- When player number 2 goes to the side, player number 1 joins the game again.
Execution
- The entire group is lined up behind a line on one side of the court.
- At a signal, they walk to the opposite side.
- Crouch Position
- Kneeling Position
- Prone Position
- Supine Position
- Sitting with Back to the Walking Direction
Execution
- 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.
Execution
- 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.