Beachvolleyballexercises for technique warming-up
Execution
- Form two groups, with each player having a ball.
- It is a competition between the groups.
- Dribble to the opposite side of the court where cards are placed.
- If you find two matching cards, leave them face up.
- If the cards do not match, turn them back over.
- The goal is to find all pairs as quickly as possible.
Execution
- The player jumps over the hurdle and then jumps from that spot with one leg into the hoop and back again for the next hurdle. Repeat this until the end.
- Jump sideways over the hurdle and then with one leg into the two hoops. At the outer hoop, jump back over the hoop next to the hurdle.
- Jump sideways over one hurdle and back. With one large step, jump to the other hurdle, jump over it and back, and then sprint to the cone.
- Finish with a jump over the ladder.
Formation
- Two teams of a maximum of 4 people.
- 1 ball.
- On both sides, 2 people on the court, others behind the baseline.
- Score in one attempt in the other court (within the lines).
- Start with a simple underhand service.
- We play underhand tennis, so over the net in one attempt.
- A difficult ball may bounce once, but then the ball must be returned with one hand, a foot, or the head.
- Made a mistake? Leave the court to the baseline, a new player takes over.
Game Progression
- Start with one tagger who is designated.
- The remaining players have a few seconds to run away.
- When the tagger touches someone, they form a chain by holding each other's hands.
- The chain continues as a joint tagger.
- When the chain consists of four taggers, it splits into pairs.
- The pairs try to tag the remaining players.
- The game continues until only taggers are left.
Execution
- Place all players around the centre circle.
- Position one player in the middle as the tagger.
- The remaining players can decide when to run to the other side.
- Try to run to the other side without being tagged.
Starting Position
- Each player receives a number.
- Swiss ball in the centre.
- Players form a circle around the Swiss ball.
- Players move around the ball, either sideways or backwards-forwards.
- When a number is called, the respective player responds, takes the ball, and throws it at the moving players.
- Addition: the player who is hit takes the Swiss ball and tries to hit someone else.
- Move around the circle.
- Respond to changes in direction.
- Improve movement, enhance focus.
Execution
- Set up the situation twice.
- Begin with a speed ladder.
- Move sideways by standing with two feet inside the ladder and one foot outside.
- Jump over three hurdles that increase from low to high.
- Along the way, take a bag from the bucket with you.
- Which team has all the bags on the other side first and then sprints to the finish line first?
- The final sprint may only begin once the last bag is placed!
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
- 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
- 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.
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.