Fit thanks to beach volleyball

For those who want to combine fitness and beach, the Sport beach volleyball is the ideal choice. The classic beachfront sports comes from California and has been an Olympic discipline since 1996. No other sport combines technique, athleticism, fitness and fun as well as beach volleyball.

Establishment of beach volleyball in Germany

Beach volleyball is no longer just played on the beach. In recent years, fields for beach volleyball have sprung up in almost all major German cities. Beach bars, outdoor pools and other sports facilities also often provide individual places to attract beach volleyball enthusiastic customers.

In metropolises such as Berlin, Hamburg and Munich, there are even opportunities to play beach volleyball indoor, sometimes also at regular tournaments.

Rules for beach volleyball

In contrast to classic sports volleyball, a beach volleyball team consists of only two players. The rules are largely consistent with those in classic volleyball. In order to make the game fast and attractive, only play-in within a team can be played from the top. All other balls must be dredged or played in the attack. After seven points, the field side is changed.

The field is 16 x 8 meters smaller, the net with 2.43 meters (for men) or 2.24 meters (for women) a little lower and the movement in the finest sand for a lot of exhausting and lumbering. But this makes beach volleyball so attractive for those who like to spend and enjoy the sun and the beach at the same time.

Beach volleyball makes you fit

Because beach volleyball players need a good condition, strength and endurance for the many quick starts in the sand and the attack jumps. Especially beginners will quickly notice that beach volleyball looks easier than it is.

In order to prepare for beach volleyball and to strengthen the body accordingly, offers targeted strength training for the thigh muscles, trunk muscles and arm and shoulder muscles. Also, sprint exercises in the sand and endurance training are important for this sport to increase its performance in the field in beach volleyball.

Every hour a beach volleyball player burns between 500 calories (women) and 600 calories (men). The sport trains many muscles, because the movements in beach volleyball are relatively complex and fast.

Although beach volleyball is one of the sports without direct contact with opponents, the sport is not without danger. Most injuries can be avoided in beach volleyball by warming up, targeted training and above all by learning the correct playing techniques. Nevertheless, there are some risks.

Injuries in beach volleyball

As with the classic volleyball, the fingers are part of the body parts that are the most vulnerable due to the constant blockage, platform and the sometimes very high ball speed. Sprains, tendon tears and fractures are not common but may occur. Proper stretching and proper warming of the fingers and hands before playing beach volleyball reduces the risk of such injuries.

If a finger is slightly damaged, medical tape also helps to bandage the finger or the joint. Whether you can still play, should be clarified with a doctor.

Thanks to the soft, sandy playing field, knee and ankle joints as well as the spine are not stressed as much as in the hall. Nevertheless lurking in beach volleyball dangers such as torn ligaments or meniscus damage. Thorough warm up is also the best precaution in this sport.

Basic training important

Despite the heavy stress on the shoulder joints, acute shoulder injuries in beach volleyball are rare. However, chronic pain is more common if the trunk and shoulder muscles are not sufficiently trained and warmed up.

A consistent training of these muscle parts should therefore be emphasized in this sport. Because the wind blown and therefore not hit correctly balls can be quite painful, if the momentum can not be slowed down.

For the spine beach volleyball is depending on the fitness and the player's claim rather an unfavorable sport. The many jumps, twists, and backbends on strike can also cause acute and chronic injuries when played untrained. Especially the tape shift is affected. However, warm-up and strength training can also be helpful in strengthening the back muscles here.

Protection from sun during beach volleyball

It is important to note not only the pain and problems directly caused by the sport. For a sport like beach volleyball, which is operated in the fresh air, everyone should prepare accordingly: Who plays beach volleyball in the sun and high temperatures, should not neglect the danger of UV radiation for the skin.

As with all other outdoor sports, sunscreen with the highest possible sun protection factor (SPF) should also be used for the skin, wear light clothing, sunglasses and headgear and spend the breaks in the shade. In addition, it is important to drink enough fluids, preferably unsweetened drinks or water, as you will lose much more fluid during high temperatures and athletic activity than in indoor sports.

By the way, you do not necessarily need a sandy bottom for the beginning. For beginners in beach volleyball, it is advisable to first practice in a park, the basic techniques such as flatbeds and dredges and then switch to the sand. Because the right playing technique reduces the risk of injury and you get used to the new sport step by step.

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