Those who want to do something for their fitness this summer besides lazing on the beach, simply grab a ball and let off steam in the sand: Beach volleyball is a great whole body workout with an extremely high fun factor. Not only arms and shoulders are trained. Running in the sand and getting the swing out of your legs is a great way to develop your legs and bottom. As the sand is uneven and soft, your core muscles also have to work hard to keep your balance.
The result: beautiful abdominal muscles, firm legs and a firm bottom.
We met beach volleyball Olympic champion Laura Ludwig for training and asked her for her best volleyball tips for beginners.
Instructions: The beach volleyball basics for beginners
In volleyball there are many techniques for receiving, passing, serving and blocking. With these 3 basic moves even beginners cut a good figure in the match:
The excavator is used for both the receiving and the delivery. It is important that the arms are stretched out long in front of the body and the wrists form a straight line with the forearms. The best way to control the ball is to play it as close to your wrists as possible
In flatbed play, the ball is played above the forehead. To do this, form a triangle with both hands consisting of your index finger and thumb and keep your arms stretched out in a forward upward direction. Now when the ball comes, the wrists and elbows give way a little, only the front phalanges touch the ball and play it up.
battering and slamming
When hitting the ball and also when hitting it over the net, the right timing is important. So: Get yourself in a good position for the ball With a subsequent stem step you initiate the move, then go deep into your knees and at the same time swing back with both arms. In the following jump you bring your arms forward, the hitting arm reaches back and hits the ball with the flat of your hand.
3 weeks summer training plan
Beginners should know these 11 beach volleyball rules
The most important moves are in place, then it’s time for the rules. These volleyball rules and terms will make you the Queen of the Beach:
A team may touch the ball three times in one turn and must try to get it to the ground at the opposing team.
“Queen of the Beach” is a type of tournament where the team partners change with every game. The player who wins the most games is Queen of the Beach. © sashafolly / Shutterstock.com
In beach volleyball, a maximum of 3 sets are played. The first two have 21 points, the third deciding set has only 15 points and is only played in case of a tie. To win a set, a team must have at least 2 points ahead. If a team wins two sets in a row, you say “One-Two-Barbecue”, because the match is over.
3rd change of page
After 7 points played, the teams change sides to make up for a weather-related disadvantage.
A team gets one point if it manages to get the ball on the ground on the opponent’s field or if the other team makes a mistake.
The opposing team gets a point if the ball bounces against a post, goes into the net, flies under the net, is thrown or held.
the ball is put into play from the far right-hand side of the pitch There is only one attempt and the baseline must not be touched. If the serving team scores a point, the same player serves again. If the accepting team scores a point, the serve order is rotated.
A very high played ball is called “Skyball” or “Sun Serve” in volleyball. © sashafolly / Shutterstock.com
The volleyball net is 2.24 meters high for the ladies. Both ball and players are not allowed to touch it.
With the exception of serving, moves of the opponent may be blocked. You may also reach over the net. The 3 ball contacts only count after blocking.
9. ball contact
The ball may be played with any part of the body except the serve. The only important thing is that you hit it – never throw it or hold it. In addition, the ball must not be touched twice directly after each other by the same player.
10. attack and defence
The ball may only be defended with the open hand when it is hit hard. Often, however, it is only played with the knuckles (“Poke Shot”) over the net to be placed just behind it.
Each team may take a break of 30 seconds per set.
5 professional tips to help you immediately improve your volleyball
With these 5 tips from Olympic champion Laura Ludwig you can optimize your performance on the volleyball field:
Olympic champion Laura Ludwig reveals her best volleyball tips. © sashafolly / Shutterstock.com
approaching the ball
When receiving the ball, it is important to bring the body behind the ball in order to be able to play it as frontally as possible in front of the body This way you have better control of the ball and can pass it to your team partner in a targeted manner This means that when the ball comes towards you, you move quickly in its direction, so that you are in a good position to pick it up straight It is not enough to just stretch your arms out for the ball, as this is usually not a good way to catch it
2. work from the legs
The footwork is more important in beach volleyball than it may seem. Both when accepting the ball and when passing and hitting it, one should get down on one’s knees and push up from the knees at the same time as playing the ball in order to transfer the momentum to the ball. A light step position ensures that you stand stable
3. build up voltage
At every contact with the ball, tension in the arms and hands is super important so that the ball bounces well It also helps you prevent injuries It is only important for your fingers and wrists to give way a little when you are on the ground so that you can pass the ball to the ball
play fourth base
When hitting, you should always try to convert the swing from the stem step not into distance, but into height. You need the height to hit the ball safely over the net You also don’t want to get tangled up in the net and give the opposing team a point
5. exercise the legs
2 fitness exercises that prepare you particularly well for playing beach volleyball are box step-ups with arms stretched out to the sides and deep knee bends.
How the leg muscles work
Now it’s up to you! Dare to put this volleyball knowledge into practice. Whether in the open air pool, at the quarry pond or on the beach: put the book aside and get the ball in the air! Even if the moves need some practice at the beginning, it’s worth it. The workout in the sand is fun, forms a sexy beach body and the feeling of jumping into the water after a match completely sweaty like a schnitzel breaded by the sand is simply incomparable.