Exercises

INTRODUCTIONExercises – Part I of VI

Beach Volleyball is a very, very unique sport. It is unlike almost any other sport because it's played in the sand, and, the sand changes everything!

What highly skilled athletes can do on a hard court or on a grass field, cannot be easily done on the sand.

demanding-sport-400-261

The uneven surface and softness of the sand is a major factor in making Beach Volleyball one of the most demanding sports to play.

You can be in fantastic condition to play basketball, football or any other sport, but that in no way means you are in fantastic condition to play competitive Beach Volleyball.

To learn to be explosive, graceful and have full body control in the sand is a totally unique skill set and it demands very specific training.

GOOD TO KNOW

To play beach volleyball it is exponentially more beneficial to develop balance, coordination and explosive power rather than just muscles that look good.

The goal of ALL your physical training is improve your strength, endurance, balance, power, explosiveness, and graceful fluid movement / body control - THAT IS SPECIFIC to Beach Volleyball.

A goal of training is to consistently move in the sand with power, grace, speed and explosiveness while one is physically and mentally exhausted.

Beach Volleyball is also unique because it starts and stops.

It's not like a basketball or soccer where the play keeps on going and going. Beach Volleyball has short explosive plays and then a rest period. There is about 5 to 10 seconds of play and then 10 to 15 seconds of rest in between each play.

beach-volleyball-rythm-600-157

Practice and exercise with that rhythm in mind.

do-not

Beach Volleyball has its own specific rhythm - it's is very important to train your mind and body to perform in the "start – stop" rhythm of the game.

The exercises we recommend will use as much of your entire body as possible through-out the entire exercise and also require full range of motion. The exercises will focus on building balance, body control and explosiveness.

The other part of exercising to be very conscious of is that you breathe in through the nose and out through the mouth, just like you do in stretching.

Beach Volleyball takes very conscious breathing. If you hold your breath in Beach Volleyball you tend to get very tight, and you can't be tight when you are playing.

REMEMBER:
Holding your breath when you are 'dancing on the sand' doesn't work very well!

Although being powerful and explosive is critical, you also have to be very graceful, relaxed and fluid, much like a dancer.

Also, when exercising keep in mind how the exercise correlates to playing Beach Volleyball, and how it will make you a better player for specific skills.

Exercises – Part II of VI

ARMS - SIDE RAISE – ONE LEG

step1-175-261
step2-175-261
step3-175-261
step4-175-282
STEP 1: Stand / balance on the left foot
STEP 2: With a light weight in each hand and your arms at your side raise both arms to the side and to shoulder level.
STEP 3:

As you raise the arms, raise the knee of the right leg up to waist level.

STEP 4:

Lower the arms back to your side and lower the knee down but do not place the right foot on the sand.

STEP 5: Repeat
STEP 6:

Change the foot you are standing/balancing on.

Make sure to control the weight on the upward and downward movements.

Breathe out through the mouth during the upward motion of the arms.

GOOD TO KNOW

Doing exercises when balancing on one foot greatly engages the core of the body and requires much more coordination and balance.

ARMS - FRONT DROP – ONE LEG

arms-front-drop-one-leg-175-252
arms-front-drop-one-leg1-185-281
STEP 1: Stand / balance on the left foot
STEP 2: With a light weight in each hand and your arms straight up above your head, keep both arms straight while dropping both arms out in front of you - stop the arms at shoulder level.
STEP 3:

As you drop your arms, raise your right knee up to your waist level.

STEP 4:

Raise the arms back up above your head and lower the right knee down but do not place the right foot on the sand.

STEP 5: Repeat
STEP 6:

Change the foot you are standing/balancing on.

Make sure to control the weight on the upward and downward movements.
STEP 7: Breathe out through the mouth during the downward motion of the arms.

SHOULDER SHRUGS

shoulder-shrugs-150-246
shoulder-shrugs1-158-246
STEP 1: Stand / balance on the left foot
STEP 2: With a light weight in each hand and your arms at your side raise both shoulders up toward your ears and then lower the shoulders back down - while keeping your arms straight down by your side.
STEP 3:

As you raise the shoulders, do a 'mini' squat with your left leg.

STEP 4:

Change the location of the weight from being at your side to in front or behind your body.

STEP 5: Repeat while standing/balancing on your right foot.
STEP 6: Breathe out during the upward motion of shrugging the shoulders.
GOOD TO KNOW

When doing exercises that require a great deal of balance and coordination you won't be able to lift as much weight as you normally would during a standard static exercise.

TRICEPS EXTENSIONS

triceps-extensions-154-240
triceps-extensions1-149-240
STEP 1: Stand / balance on the left foot
STEP 2: With a light weight in each hand and your arms straight up above your head, keep your elbows pointing upwards while dropping your hands and forearms back behind you.
STEP 3:

Raise both hands and forearms back up above your head.

STEP 4:

Repeat

STEP 5: Change the foot you are standing / balancing on.
STEP 6: Control the weight on the upward and downward movements; breathe out during the upward motion of the hands and forearms.

Or

triceps-extensions2
triceps-extensions3-159-240
STEP 1: Put your left foot out in front of you in a wide stance and your weight on the balls of your feet.
STEP 2: Lean forward
lean-forward-600-78
STEP 3:

Push back the hands and forearms so that they are also parallel to the sand / in line with your upper arms.

STEP 4:

Then, lower your hands and forearms so that they are back at the start position / perpendicular to the sand.

DO NOT swing your arms - control and balance the weight.

STEP 5: Change the foot that is out in front of you, control the weight and breathe out during the upward motion of the hands and forearms. Keep your balance on the balls of your feet.

Exercises – Part III of VI

SIDE ROW

side-row-202-301
side-row1-203-300
STEP 1: Put your left foot out in front of you in a wide stance.
STEP 2:

Lean forward, put your left elbow on your left knee and flatten out your back.

STEP 3:

With a weight in your right hand and on the sand directly in line with your right hip, pull the weight up to the level of your right hip and lower it back to the sand.

Look at the weight throughout the entire motion!

By watching the weight your core is forced to turn throughout the upward and downward movement of the weight.

STEP 4: Change the position of your feet so that your right foot is out in front of you, your right elbow is on your right knee and the weight is in your left hand.
STEP 5: Keep your balance, watch the weight the entire time and breathe out during the upward motion of the weight.

FRONT ROW

front-row-198-299
front-row1-201-299
STEP 1: Put your left foot out in front of you in a wide stance.
STEP 2:

Lean forward, put your left elbow on your left knee and flatten out your back.

STEP 3:

With a weight in your right hand and out in front of you on the sand as far as you can reach, pull the weight up on an angle back to the level of your right hip and then push it back out in front of you and to the sand.

Look at the weight throughout the entire motion!

STEP 4: Change the position of your feet so that your right foot is out in front of you, your right elbow is on your right knee and the weight is in your left hand.
STEP 5: Keep your balance, watch the weight the entire time and breathe out during the upward/backward motion of the weight.

STRAIGHT ROW

straight-row-221-300
straight-row1-201-299
STEP 1: Put your left foot out in front of you in a wide stance.
STEP 2:

Lean forward, put your left elbow on your left knee and flatten out your back.

STEP 3:

With a weight in your right hand and your right arm parallel to the sand and out in front of you as far as you can reach, pull the weight back to your right hip in a straight line and then push it back out in front of you, keeping the weight parallel to the sand throughout the entire movement.

Look at the weight throughout the entire motion!

GOOD TO KNOW

Getting used to your upper body turning while you have weights in your hands is a very beneficial in terms of balance and body control. Note: DO NOT use heavy weights when performing exercises that involve turning your upper torso.

STEP 4: Change the position of your feet so that your right foot is out in front of you, your right elbow is on your right knee and the weight is in your left hand.
STEP 5: Keep your balance, watch the weight the entire time and breathe out during the backward motion of the weight.

BENCH EXERCISES

When sitting or lying on a bench, make sure that at least one foot or both feet are off the ground while you're doing the exercise.

FRONT PULL-DOWN

front-pull-down-201-300
front-pull-down1-194-300

This exercise can be done using an exercise machine, resistance bands, fixed straps or hand weights.

REMEMBER: with one foot off the ground you won't be able to pull down as much weight but you will need more balance and coordination.

STEP 1: With both hands above your head, slightly in front of you and at shoulder width apart, pull your hands down to your chest while squeezing your shoulder blades together.
STEP 2:

Change how wide your hands are apart from:


how-wide-your-hands-are-apart-600-50

Also change your hand grip from palms facing toward you to palms facing away from you.

STEP 3:

Breathe out through your mouth during the downward pull of the exercise; change which foot is off the ground.

NOTE: We do not recommend behind the head pull downs if you have had any significant shoulder injuries.

INCLINE PULL-DOWN

STEP 1: Do the same front pull down movement but while leaning back in about a 45 degree angle. This also means you will be pulling the weight on a 45 degree angle toward your chest.
STEP 2: Squeeze your shoulder blades together as you pull the weight toward your body.
STEP 3:

Change how wide your hands are apart from close together, to shoulder width apart to wide apart.

STEP 4: Breathe out through your mouth during the downward pull of the exercise; change which foot is off the ground.

BENCH PRESS

triceps-extensions2
triceps-extensions3-159-240

If at all possible use free weights when doing a bench press rather than a straight bar, and keep at least one foot off the ground.

STEP 1: With your back flat on the bench (do not arch it), hands shoulder width apart and in line with your chest, push the weight in each hand in a straight up away from your chest.

Do not lock out your elbows.

STEP 2: Squeeze your shoulder blades together as you bring the weight back to your body.
STEP 3: Change how close and far apart your hands are, also change the angle that you push the weight up in from straight up to toward your waist and also toward your head.

Breathe out through your mouth when pushing the weight away from your body; change which foot is off the ground.

FLAT BENCH FLY

flat-bench-fly-209-300
flat-bench-fly1-217-300
STEP 1: With your back flat on the bench (do not arch it), outstretch both arms out to the side, as wide as possible and in line with your chest.
STEP 2:

Bring both the weights in your hands together above your chest in an arcing motion, while keeping a slight bend in your elbows.

STEP 3:

Squeeze your shoulder blades together each time you outstretch your arms to the side.

STEP 4:

Change the angle of the arc that you bring your hands together in - from directly in line with your chest, to toward your waist and also toward your head.

STEP 5: Breathe out through your mouth when bringing your hands together; change which foot is off the ground.

INCLINE BENCH PRESS

If at all possible use free weights when doing the incline bench press rather than a straight bar, and keep at least one foot off the ground.

STEP 1:

With your back flat and on about a 45 degree angle, hands shoulder width apart and in line with your chest, push the weight in each hand in a straight line away from your chest.

Do not lock out your elbows!

STEP 2:

Squeeze your shoulder blades together as you bring the weight back toward your body.

STEP 3:

Change how close and far apart your hands are, also change the angle that you push the weight away from your body - from a:

how-close-and-far-apart-600-49

STEP 4:

Breathe out through your mouth when pushing the weight away from your body; change which foot is off the ground.

INCLINE BENCH FLY

STEP 1: With your back straight and on a 45 degree angle, outstretch both arms out to the side, as wide as possible and in line with your chest.
STEP 2: Bring both the weights in your hands together in front of your chest in an arcing motion, while keeping a slight bend in your elbows.
STEP 3:
GOOD TO KNOW

Combine as many of the flat press, flat fly, incline press and incline fly movements into each set of exercises while changing the position of your legs and feet. This creates greater flexibility, range of motion and full body functional muscle development.

Squeeze your shoulder blades together as you outstretch your arms away from your body.

Change the angle that you bring your hands together in from directly in line with your chest to toward your waist and also to above your head.

STEP 4: Breathe out through your mouth when bringing your hands together; change which foot is off the ground.

PUSH-UPS

The traditional push-up is a great exercise for your entire upper body including your stomach / core area.

To make the push-up even more functional for Beach Volleyball, include balance and core rotation movements to the exercise.

push-ups-400-225
push-ups1-392-225

Like all exercises, it is critical to pay detailed attention to using correct body position and form.

STEP 1:

Lay flat on your stomach; put your palms of your hands down on the sand, in line with your shoulders and about 30 cm / 12" away from each shoulder.

STEP 2: Balance your weight on your hands and your knees, lift your chin up so you are looking forward rather than down at the sand.
STEP 3:

Push your upper body off the sand and DO NOT arch your back, keep your back straight.

STEP 4:

When you can do at least 5 push-ups off your knees while keeping a flat straight back with your chin up and looking forward -

Do the same push-up movement but this time balancing on your hands and toes.

STEP 5: When you can do at least 5 push-ups off your toes while keeping a flat straight back, with your chin up and looking forward -

To add more functional movement to the push-up:

As you are pushing your body off the sand, also bring your left foot up off the sand and move the left knee up toward your shoulder – at the same time, turn your head so you are looking over your left shoulder at your left knee at the top of the push-up.

As you lower your body, turn your head back to facing forward and move your left foot back next to your right foot.

The same balance, core rotation variable can be added if the push-up is being done off of the knees rather than the toes.

Do the same with your right foot and knee for the next push-up.

Breathe out through your mouth when pushing up, keep your face relaxed.

LOWER BODY – LEGS

CALF RAISES – PARALLEL AND STAGGEREDExercises – Part IV of VI

calf-raises-parallel-and-staggered1

STEP 1: With feet shoulder width apart, a light weight in each hand and your arms at your side, raise your heels off the ground as high as possible while keeping your balance on the balls of your feet.
STEP 2: Change the position of your feet to:
wide-apart-600-46
STEP 3:

Keep your balance and breathe out as you are raising your heels off the ground – make sure that you continually change the position of your feet.

GOOD TO KNOW

You are training to be a Beach Volleyball player, not a body builder or a model in a magazine. Develop muscle and muscle memory that is 100% focused on playing Beach Volleyball.

QUADRICEPS

quadriceps-200-372
quadriceps1-223-372
STEP 1: This exercise can also be done using a leg extension machine – when using a machine keep your hands loose and 'kick-up' one leg at a time rather than both at the same time.
STEP 2: Stand/balance on your left foot.
STEP 3:

Hold a light weight in each hand.

STEP 4:

Bring your right knee up to the level of your hips.

STEP 5: Slowly 'kick up' the lower half of your right leg so that it is straight out in front of you.

Each time you kick your leg up, change the direction that your right foot is pointed in - this will help engage both the inner and outer parts of the quadriceps muscle and add more stability to the knee area.

STEP 6:

Point your foot straight ahead; to the inside/right and to the outside/left.

Do the same while standing/balancing on your right foot and kicking up your left foot.

STEP 7: When you are able to keep your balance easily, add arm and upper body movement as you are 'kicking–up' your leg - such as a shoulder press, arm curl, cross body punch, etc.
STEP 8: Breathe out as you are kicking-up your leg.

HAMSTRING

hamstring-298-300
hamstring1-245-300

This exercise can also be done using a leg curl machine – when using a machine 'curl back' one leg at a time rather than both at the same time.

STEP 1: Stand / balance on your left foot
STEP 2: Hold light weights in each hand.
STEP 3:

Bend forward at the waist so your left leg and your back make a 90 degree angle – flatten out your back

STEP 4:

Bring your right leg straight behind you, parallel to the sand and in line with your back.

STEP 5: Curl back the lower half of your right leg bringing your right heel as close to your butt as possible – then straighten out the lower half of your right leg so it is once again parallel to the sand.
STEP 6:

Repeat for the left hamstring while standing/balancing on your right foot.

STEP 7:

Breathe out through the mouth while curling the lower half of the leg toward your butt.

Initially if you have challenges keeping your balance – lightly hold on to a stationary object with one hand during the exercise. Quickly teach yourself to do the exercise without holding onto a support.

GOOD TO KNOW

Doing an exercise while standing on one foot not only helps with balance and coordination but it also engages many of the smaller muscle groups that are not commonly targeted in traditional exercises.

LEG KICK-BACK / DONKEY KICK

leg-kick-back-donkey-kick-248-300
leg-kick-back-donkey-kick1-271-300
STEP 1: Stand/balance on your left foot.
STEP 2: Bend forward at the waist so your left leg and your back make a 90 degree angle – flatten out your back.
STEP 3:

Bring your right leg knee up under your torso and as close to your chest as possible.

STEP 4:

Push your right heel straight back as far as possible behind you keeping your leg parallel to the sand – then, bring your right knee back under your torso and close to your chest.

STEP 5: Repeat for the left leg while standing/balancing on your right foot.
STEP 6: Breathe out through the mouth while kicking-back the leg.

Initially if you have challenges with keeping your balance – lightly hold on to a stationary object with one hand during the exercise. Quickly teach yourself to do the exercise without holding onto a support.

SQUATS AND LUNGES

note-600-168feet-shoulder-width-apart-625-60

feet-at-shoulder-width-200-334
feet-out-wide-200-334
Feet at Shoulder width          
Feet out Wide                         

stand-up-600-94

squats-and-lunges1-199-300
squats-and-lunges2-206-300
squats-and-lunges3-217-300
STEP 1: Bring the weights back down to your shoulders and then curl your hands back down to your side.
STEP 2: With your right foot step:
sideways-600-53

the-side-or-backwards-550-300

lunge-position-200-281
drop-step-to-squat-184-282
Lunge Position                        
Drop Step to Squat             
STEP 1: Stand up onto your forward foot (right foot) and balance only on your right / forward foot and go through the upper body curl and press movements.
STEP 2: Keep changing the direction you step and the foot you balance on.
STEP 3:

Breathe out through your mouth as you are standing up, keep your face relaxed.

CORE / TORSO

Exercises – Part V of VI
GOOD TO KNOW

Core strength, core flexibility and core full range of motion is foundational for playing Beach Volleyball.

SIDE PLANK

side-plank-368-170
side-plank1-297-170
STEP 1: Lay on your left side, then hold your body off the sand by balancing your weight on your left forearm and the side of your left foot.
STEP 2: Hold a light weight in your right hand and move your entire right arm in an arc directly in line with your body - from your side to above your head.
STEP 3:

Move your head and neck to watch your right hand move in the arc motion.

STEP 4:

Repeat for the right side.

The side plank can also be done by balancing on the side of a knee and a forearm rather than on the side of a foot and a forearm.

FRONT PLANK

front-plank-329-175
front-plank1-329-175
STEP 1:

Lay flat and face down, then balance yourself up on your toes and both of your forearms – keep your back flat and your hands relaxed

STEP 2: Bring your right foot up off the sand and move the left knee up toward your shoulder – at the same time, turn your head so you are looking over your right shoulder at your right knee.
STEP 3:

Turn your head back to facing forward and bring your right foot back next to your right foot.

STEP 4:

Then, bring your left foot up off the sand and move the left knee up toward your shoulder – at the same time, turn your head so you are looking over your left shoulder at your right knee.

The front plank can also be done by balancing on both knees and forearms rather than on the toes and forearms.

STEP 5: Breathe out through the mouth as you are looking back over your shoulder at your knee.

CRUNCH

STEP 1: Starting with your back flat on the sand and your legs outstretched and flat on the sand, move your upper torso off the sand with only the muscles in the stomach area.
crunch-step1-600-181
STEP 2: Change the position of your legs often:
crunch-step2-1-400-168
crunch-step2-2-360-168
crunch-step2-3-426-225
crunch-step2-4-397-225
change-the-position-of-your-legs-often-600-72
STEP 3:

Change the position of your arms often:

crunch-step3-1-341-200
crunch-step3-2-376-200
crunch-step3-3-400-200
crunch-step3-4-367-200
outstretched-above-your-head-600-106
STEP 4:

Change the start position of your torso often:

change-the-start-position-of-your-torso-often-600-53

Do not hold your breath and keep your face relaxed during the exercise.

PLYOMETRICS

Most of the movements in Beach Volleyball involve explosive plyometric type movements off of one or two feet.

When doing plyometric exercises start slowly and pay full attention to being balanced and using perfect body control and form.

BENCH WORK – JUMP UP

STEP 1: Jump up onto a bench off of both feet, or jump up off one foot.
STEP 2: Land on the bench balanced on either both feet or just one foot.
STEP 3:

Use your arms when jumping up.

bench-work-jump-up-238-350
bench-work-jump-up1-216-350

BENCH WORK – JUMP DOWN

STEP 1: Jump down off a bench with both feet, or jump down off of one foot.
STEP 2:

Land on the sand balanced on either both feet or just one foot.

STEP 3: Use your arms when jumping off the bench.

BENCH WORK – JUMP DOWN AND THEN ATTACK JUMP

STEP 1: Jump off a bench with both feet.
STEP 2:

Land on the sand on both feet, balanced in a chair depth squat with your arms outstretched behind you, shoulder width apart and at shoulder height.

STEP 3: As soon as you land, explosively jump straight upwards while swinging both arms from behind you to straight up above your head as fast as possible.
bench-work-jump-down-and-then-attack-jump-249-400
bench-work-jump-down-and-then-attack-jump1-238-400
bench-work-jump-down-and-then-attack-jump2-256-400
bench-work-jump-down-and-then-attack-jump3-249-401

PLYOMETRICS – NO BENCH

Starting in a backcourt defense body position:

plyometrics-no-bench-450-70

Plyometric Side to Side:

plyometric-side-to-side1-197-250
plyometric-side-to-side2-197-250
plyometric-side-to-side3-174-249
STEP 1: Lunge to your left side by pushing off sideways with your right foot,
STEP 2:

As soon as your left foot contacts the sand, push off your left foot sideways back to your right side

STEP 3:

Land balanced and on your right foot.

Repeat by lunging to the right side by pushing off the left foot.

PLYOMETRIC FORWARD TO SIDE:

STEP 1: Lunge forward by pushing forward off of your right foot,
STEP 2:

As soon as your left foot contacts the sand, push off your left foot sideways to your right side

STEP 3:

Land balanced and on your right foot or both feet.

Repeat by lunging forward off of your left foot.

GOOD TO KNOW

Learning how to make large explosive steps, planting a foot in the sand and then making a balanced and explosive step in a different direction is a huge part of the foot movement and body coordination needed to play Beach Volleyball.

PLYOMETRIC SIDE TO FORWARD

plyometric-side-to-forward1-141-224
plyometric-side-to-forward2-134-224
plyometric-side-to-forward3-135-224
STEP 1: Lunge to your left side by pushing off sideways with your right foot,
STEP 2:

As soon as your left foot contacts the sand, push off your left foot forward

STEP 3:

Land balanced with your feet in a staggered / lunge position.

Repeat by lunging to your right side by pushing off sideways with your left foot.

PLYOMETRIC BACKWARDS TO FORWARD:

STEP 1: Turn your hips back to the left and lunge backwards by pushing off with your right foot (front foot),
STEP 2:

As soon as your left foot contacts the sand, push off your left foot forward

STEP 3:

Land balanced with your feet in a staggered / lunge position.

Repeat by turning your hips back to the right and lunging backwards by pushing off with your left foot.

RUNNING – SPRINTS - ENDURANCE

Exercises – Part VI of VI

Note: Running short, straight ahead or change of direction sprints for 5 to 10 seconds in the sand, resting for 10 – 15 seconds and repeating the sprint will help create the exact muscle memory and endurance needed to play Beach Volleyball.

GOOD TO KNOW

In Beach Volleyball there is not any jogging, or any sprinting in a straight line for longer than 12 m / 40' – therefore, DO NOT practice jogging and DO NOT practice sprinting for longer than 12 m in one direction.

CHANGE OF DIRECTION SPRINTS

change-of-direction-sprints-245-275
change-of-direction-sprints1-247-275
change-of-direction-sprints2-232-275

change-of-direction-sprints3-600-160

Note: You will only have 2 to 4 strides before you have to plant a foot and change directions.

Keep your body low throughout the entire sprint!

variations-of-the-short-sprint-change-600-135

WEIGHTED PASS, DIG, APPROACH AND ARM SWING

Perform specific Beach Volleyball skills and techniques with weights in your hands.

Using hand weights while moving your entire body through a specific skill greatly helps:

approach-and-arm-swing-600-147

PASSING MOTION:

passing-motion1-187-276
passing-motion2-188-276
passing-motion3-185-275

Passing the ball with feet staggered

STEP 1: Hold the hand weights out in front of your body - keep arms flat, straight and still – knees bent, weight on the balls of the feet and shoulders over your hips.
STEP 2: Visualize that a ball is coming to you, step either:
step-either-600-45
STEP 3:

Move your feet and keep your shoulders back while squatting down to get under the ball.

STEP 4:

Move your hips, shoulders and balance in the exact direction you want the ball to go in – (stand up in the exact direction you want the ball to go in).

passing-the-ball-with-feet-parallel-139-250
passing-the-ball-with-feet-parallel1-139-250
passing-the-ball-with-feet-parallel2-118-250
Passing the ball with feet parallel

See the section that covers 'Serve Receive Passing' for detailed information on how to pass the ball.

APPROACH AND ARM SWING:

Move through the entire approach jab step, plant step and arm swing motion (without jumping) with a hand weight in each hand.

approach-and-arm-swing1-236-350
approach-and-arm-swing2-218-351
approach-and-arm-swing3-215-350
STEP 1: Step forward onto your left foot (or right)
STEP 2: Lunge forward off of your left foot (or right) at least 1 m / 3',
STEP 3:

Land on both feet at the same time, feet parallel to each other, shoulder width apart,
and in a chair depth squat,

STEP 4:

Arms straight back behind you at shoulder level and width, with the palms of your hands facing up,

STEP 5: Eyes and chin pointing upwards.
approach-and-arm-swing4-193-350
approach-and-arm-swing5-227-350
approach-and-arm-swing6-208-350
STEP 6: While breathing out, and standing up, swing both hands all the way up above your head
and rotate the shoulder of your hitting arm back.
STEP 7: Keep the elbow of your hitting hand above the level of your ears.
STEP 8:

Fold your non-hitting arm down to your side as you rotate the shoulders forward.

approach-and-arm-swing7-236-401
approach-and-arm-swing8-264-399
STEP 9: Snap the forearm and hand of your hitting arm up at 'the ball' as high as possible above your head.
STEP 10: Keep your eyes and chin looking upward.
STEP 11:

Keep your hitting hand up high above your head – do not drop in front of you or to the side.

See the section regarding 'Attacking the Ball' for detailed information on how to approach and swing at the ball.

key-points-500-395

Last video
Exercises – Part VI of VI

Endurance/Sprints; Specific Skills; Key Points Dan Doubroff – University ...

Watch it >>

Decrease
Increase
Print
Favorites