Beachvolleyballexercises for technique warming-up
Last update: january 2026
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.
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
- 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.
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.
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.
- Take a lap around the field. On the long sides jog, on the short sides walk.
- Stand upright, feet hip-width apart. Make 20 squats at slow pace.
- Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
- Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
- Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
- Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
- Put your right leg back, bend your left knee. Return to base position.
- Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
- Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
- Put your left leg back, bend your right knee. Return to base position.
- Make a lap along the field. On the long sides jog. On the short sides sprint.
Warm up exercise in relay form
- 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.