Beach Volleyball
Warm Up
 
 
This purpose of the brochure is to present an example of a sports specific warm up routine for the sport of Beach Volleyball. The information contained in this brochure is of a general nature and should be used in that way. For further information relating to Warming Up and Stretching please refer to the Warm up and Stretching brochure located on our website at www.smasa.asn.au.

 

 
Game Begins in 20:00 MINUTES

2-Minute Jog
Go for a run on the sand with partner. Discuss plan of attack while starting to warm up physically and mentally. Incorporate positive thinking while repeating personal goals and game points.

 
Game Begins in 18:00 MINUTES

Static stretching
Hamstrings, Groins, Calves etc.

 
Game Begins in 16:00 MINUTES

Active Warm Up

Build up to maximal efforts

  • Shorts Sprints
  • Max Jumps (knees to chest)
  • Bounding/Lunging

Game related movements:

  • Shadow work i.e. “chasing a high line shot”
  • Any other game type movements without the ball

 
Game Begins in 12:00 MINUTES

Static Stretching

Quadriceps, Gluteals, Tricep (arm behind head), Shoulder stretch (arm across body) etc.

 
Skill Warm Up
Game Begins in 10:00 MINUTES

Start by standing about 4-5m apart

Overhead throwing

Shoulder warm up

  • Double arm
  • Single arm – Spike Action
  • Hitting to partner - keep relaxed

 
Game Begins in 8:00 MINUTES

Peppering:

Stage 1

Standing about 4-5 metres apart and continuously digging and setting to each other.

Stage 2

Incorporating the spike (dig/set/spike)

  • Aim for precise skill execution
  • Gradually increase the intensity
  • Develop movement and hand eye co-ordination

 
Game Begins in 4:00 MINUTES

Hitting Warm Up

Drive: (Hitting Warm Up)

  • The ‘setter’ starts with the ball and begins with a controlled slower spike at the ‘hitter’.
  • The ‘hitter’ should be standing in the court facing the net about 4-5 metres away.
  • The ‘hitter’ digs the ball
  • The ‘setter’ sets the ball for the ‘hitter’
  • The ball is spiked hard by the ‘hitter’ (like in a game situation).

Alternate with partner.

 

Hitter = H


Movement of H

Technical Spiking Movements

For right-handed hitters it is important to ‘get out of court’ on the left side of the court. This will open up the hitting angle. Left-handed hitters should ‘get out of court’ on the right side.

Setter = S


Movement of S


Side out

The setter starts with the ball. The hitter should dig ‘in front’, (in their half of the court). The hitter should move out of the court to get an approach on the ball.

 


Transition Warm Up

The hitter should dig ‘in front’, (in their half of the court). The idea is to draw the setter to you. After the setter hits the ball across at the hitter they must move quickly using short, sharp steps.

 


Blocking Transition

The hitter must ‘dig’ straight up and down then move out of court to get an approach on the ball.

 


Defensive Transition

The hitter should dig ‘in front’, (in their half of the court). The idea is to draw the setter to you.
 
Game Begins in 1:00 MINUTE

Serving (1 min)

  • 1 person at each end of the court
Game Time
 
DISCLAIMER
The information in this brochure is of a general nature. Individual circumstances may require modification of general advice from an appropriate health professional eg doctor, physiotherapist, Podiatrist or Dietitian.