Warm-up

INTRODUCTIONHow to Warm-up – Part I of III – Introduction; Foot Movement; Free Ball Passing: Underhand and Overhand

The key to warm-ups is to warm-up the specific skills that are performed in a game.

This means being mentally and physically disciplined in all your thoughts and actions during the warm-up time.

Absolutely focus only on the exact techniques that make up each skill.

ricardo-350-222

Ricardo (BRA) makes an explosive move to get to the ball

Make sure that what you are warming-up are not bad habits, bad habits will cost you points during the game.

Being able to make explosive, balanced, start-stop movements in the sand is the foundation of beach volleyball. Because of this, warming-up foot movement in the sand before each game is critical.

This means that when you are warming-up passing, setting, digging, and your arm swing - EVERY TIME you are about to contact the ball – (even if the ball is coming directly to you and you think you don't have to move) you will ALWAYS move your feet.

DO NOT warm-up being flat footed, with your weight on your heels and waiting for the ball to come to you.

UNDERHAND PASSING

GOOD TO KNOW

DO NOT stand in one spot and pass the ball back and forth to your partner because that that just doesn't happen in a game.

Warm up underhand passing of a free ball by always moving your feet, getting them balanced and in perfect position with your knees bent, arms flat and straight out in front of you.

Then as you contact the ball – stand up and shift your balance forward up onto your toes and toward the exact direction you want the ball to go in, without swinging your arms.

warming-up-the-2-handed-overhead-pass-190-306

Warming-up the 2 handed overhead pass →
This technique is also called the "tomahawk"

OVERHEAD PASSING

Another skill that needs to be warmed-up is overhead passing. There are two main overhead passing techniques.

Two handed overhead passing/digging is when the ball is contacted slightly above and in-front of the forehead, with the outside edge of both hands and little fingers

salgado-250-278

Salgado (BRA) shows how to contact the ball using the "pokie" technique.

One handed over head passing where you reach as high as possible above your head with one hand and lightly push or poke up at the ball with the area between your 2nd and 3rd knuckles on the index, middle and ring fingers.

This technique is also called the "pokie".

How to Warm-up – Part II of III – Defensive Position, Underhand Digging, Open Hand Digging, Arm Swing, Pepper

defensive body position

defensive-body-position-600-124Every time your partner is about to make contact with the ball, get into this position →

every-600-79

defensive-position-warm-up-350-251

Defensive position warm-up

DO NOT be flat footed, standing upright and waiting for the ball to come to you.

UNDERHAND AND OVERHAND DIGGING

Warm-up digging the ball with your hands together/arms flat when the ball is approximately at waist level or below.

Also, warm-up digging the ball with your hands open when the ball is moving fast and at chest level or above.

sean-rosenthal-200-244

Sean Rosenthal (USA) digs the ball with open hands

Because the ball rarely comes exactly to you in a game situation, make sure to warm-up moving move from side to side, forwards and backwards to dig the ball

GOOD TO KNOW

The skills and techniques that you don't warm-up effectively before a game will generally cost you a few points or more during the game.

arm swing

Once again, make sure that you are practicing what you want to do in a game, not a mistake or a bad habit.

When warming-up the arm swing while standing on the sand and hitting the ball to your partner - it is not necessary to warm-up swinging your hitting arm downwards after you make contact with the ball above your head

Focus on performing the entire discipline of attacking the ball above your head EVERY time you are about contact the ball with an open hand.

arm-swing-600-217
reaching-high-above-the-head-350-224

Reaching high above the head, eyes on the ball and up on your toes when warming-up the arm-swing with your partner

make-sure-that-you-greatly-exaggerate-600-89
GOOD TO KNOW

In-spite of the emotions that are commonly elevated before a game, be mentally and physically disciplined so you can precisely perform each technique that is being warmed–up.

Warm-up both a fast and powerful spike arm swing but also warm-up the shot arm swing, because you will need to use both in a game.

Seeing and feeling your whole hand make contact with the ball is a key part of warming-up the arm swing.

Warming-up the shot arm swing can actually be more difficult than warming-up the spike arm swing.

The shot arm swing takes as much or more body control than the spike arm swing – warm-up both!

Make sure that you see and feel your entire open hand make contact with the ball high above your head; and DO NOT swing your arm downwards or look at your target – know the target location in your mind and focus on the ball.

'PEPPER' DRILL

Combine all the passing, digging and arm swing skills together into a drill called pepper.

Be mentally and physically disciplined so you can perform every technique of each of the skills correctly rather than just "going through the motions".

EVERY time your partner is about to swing at the ball, get into this position – hands up above your waist, shoulder width apart, - knees bent,- shoulders back and behind your knees,- feet balanced and weight up on the balls of you feet - DO NOT be flat footed, standing upright and waiting for the ball to come to you.

and-every-time-you-swing-at-the-ball-600-345

SETTING AND ATTACKING THE BALL

How to Warm-up – Part III of III – Setting, Attacking, Serving, Serve Receive Passing

There are a many variables that effect the set and the attack of the ball in a game – warm-up as many of the variables as possible before the game starts.

Setting the Ball

Warm-up setting the ball from all the common area's that a pass or dig may go to – DO NOT just stand by the net and warm-up only one set from one location.

set-the-ball-from-600-51
warm-up-setting-from-off-the-net-250-221

Warm-up setting from off the net

Have one partner toss the ball to different areas of the court so that the setter has to move to get behind the ball, face the exact target location and set the ball.

By doing this you will become accustomed to the weather conditions – do not wait until after the game has started to adapt to the weather conditions.

GOOD TO KNOW

DO NOT warm-up spiking the ball straight down / inside the 10m line – these types of spikes almost always get blocked if you are competing against quality opponents.

the approach and attack of the ball

Remember that the attack starts with the approach – warm-up a disciplined, explosive and balanced approach.

the-approach-and-attack-of-the-ball-600-100

 

attack-arm-swing-warm-up-250-268

Attack arm swing warm-up

Warm-up line shots and cut shots, not just hard spikes.

REMEMBER that the attack starts with the approach – warm-up a disciplined, explosive and balanced approach.

SERVING AND SERVE RECEIVING

Warm-up serving the ball to your partner from both sides of the net and to both sides of the court.

GOOD TO KNOW

Correctly warming-up ball control, serving, serve receive passing and a controlled arm swing are potentially the most critical skills to warm-up before a game.

Go through all the mental and physical serving techniques before and throughout each warm-up serve – intently focus on performing the skill of serving correctly.

roubanis-250-221

Roubanis (GR) moves her feet and body to get into position to pass the ball during serve receive

Understand and adjust your serving techniques to how the ball moves in the current weather conditions.

When warming-up serve receive passing, do the same as you did when serving the ball.

Warm-up serve receive passing from both sides of the net and from both sides of the court (but mostly from the side of the court you play).

Go through all the mental and physical serve receive techniques before and throughout each warm-up serve receive – intently focus on performing the skill of serve receive passing correctly.

Understand and adjust your serve receive passing techniques to how the ball moves in the current weather conditions.

KEY POINTS

key-points-600-232

Last video
Exercises – Part VI of VI

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

Watch it >>

Decrease
Increase
Print
Favorites