Beachvolleyballexercises for technique warming-up

• Divide the players into groups of 2 or 3 players and place them on the left side of the field.
• Give each player a tennis ball.
• At the start sign, the 1st player of each group starts running to the other, right, side with a ball.
• Once there, they put the ball outside the line and run back as fast as they can so that player 2 of their group can start running with his/her ball.
• When all the balls are on the right side and the last player has returned to his/her group, it is over.
• The first one back to his/her group wins.

• You form 2 teams of both the same number of people
• Each team has its own box
• On the back line of that section both teams have high cones upside down
• The trick is for the other team to knock over the pawns
• You can win with your team by fending off and defending the pawns

• 2 groups
• everyone a ball
• race against each other dribbling to the other side there are cards
• if you find 2 of the same cards you must turn them over
• Otherwise turn them over again
• in order to find all pairs the fastest

• Make 2 teams.
• Each team stands ready on one side of the field on the back line.
• Put as many balls as players on both the 3-meter lines.
• When the trainer/trainer calls GO!, everyone starts rolling the balls to the other side.
• Whoever has the fewest balls in their field after 3 minutes has won.

• At trainer's signal, both players start sprinting.
• Blue must run around first pawn and Red runs straight through to tap Blue.
• Red becomes Blue and flips over.

• Run 5 laps

• Player at the net hits the ball to the defender.
• The latter defends the ball for himself to the appropriate place to give a set.
• He moves to there and gives a set to the net player.
• The latter passes the ball to the next defender.
• After the set, line up with the defenders.
• After 10 balls turn around .

• 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.

• Turn right/left only.
• Knees high.
• Hopping.
• Backwards (don't fall!) etc.
  
  

• 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).

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