Sinjin Smith's Home Volleyball Drills
Looking for a way to improve your beach volleyball skills while staying home? Look no further than Sinjin Beach's at-home drills! Sinjin, the King of the Beach and a renowned beach volleyball player with over 140 championship titles, has put together a series of drills that can be done at home with minimal equipment. Whether you're a beginner or an experienced player, these drills are a great way to stay active and improve your game. Don't forget to follow our YouTube channel for more beach volleyball tips and tricks from Sinjin and our team of experienced coaches!
Intro/Setting (1)
Beach volleyball setting is a crucial skill in the game, as it allows players to place the ball in the perfect position for their teammate to attack. It involves using your fingertips to push the ball into the air with accuracy and control. Setting requires great hand-eye coordination, footwork, and the ability to read the trajectory of the ball. It's an essential skill for both indoor and outdoor volleyball and is often the key to winning rallies. Whether you're a beginner or an experienced player, mastering beach volleyball setting is essential to improving your game.
Bumping (2)
Beach volleyball bumping, also known as passing, is a fundamental skill in the sport of beach volleyball. It is the act of receiving the serve or a hit from the opposing team by using your forearms to pass the ball to a teammate for a set or a spike. Bumping requires proper technique, including keeping your arms straight and locked, creating a platform with your forearms, and maintaining a low center of gravity. This skill is essential for any player, as it allows for effective communication and teamwork on the court. With practice and dedication, anyone can master the art of beach volleyball bumping.
Setting + Bumping (3)
Beach volleyball bumping and setting are two essential skills for any beach volleyball player. Bumping, also known as passing, involves using your forearms to hit the ball when it is coming towards you. It is a technique used to receive serves, digs, and attacks from the opposing team. Proper bumping technique involves creating a platform with your forearms and keeping your wrists firm and locked.
Setting, also known as overhead passing, involves using your fingertips to direct the ball to a teammate for an attack. It is a technique used to create a scoring opportunity for your team. Proper setting technique involves creating a diamond shape with your hands, keeping your elbows high, and using your legs to generate power.
Both bumping and setting require practice and skill to master. With dedication and hard work, these skills can help you become a formidable beach volleyball player.
Single Arm Touches (4)
Single arm touches are an important drill in beach volleyball, as they help players improve their ball control and develop a better feel for the ball. This drill involves using only one arm to repeatedly touch the ball and control its trajectory, while the other arm remains behind the back. Single arm touches can be done with either hand, and the drill can be modified to focus on different aspects of ball control, such as accuracy, speed, or placement. By practicing single arm touches regularly, players can improve their ability to handle difficult serves and make precise passes and sets on the beach volleyball court.
Wall Setting (5)
Setting a ball against the wall is a common exercise for improving setting skills in beach volleyball. It involves standing a few feet away from a wall and throwing the ball against it with enough force to create a rebound. The goal is to catch the ball with both hands and set it back against the wall with proper technique, using both hands to control the ball and direct it towards a designated target area on the wall. This drill helps improve hand-eye coordination, setting accuracy, and the ability to adjust to different types of ball trajectories. It's a great exercise for players of all levels, from beginners to advanced.
Wall Bumping (6)
Bumping a ball against the wall is a great way to practice your beach volleyball skills and improve your bumping technique. Find a sturdy wall that you can use to bump the ball against. Stand a few feet away from the wall, holding your hands together in a platform shape. Toss the ball up with your other hand and then bump it off your platform hands towards the wall. The goal is to bump the ball against the wall with enough height and accuracy to catch it again on the rebound. Keep practicing and adjusting your technique until you can consistently bump the ball against the wall and catch it. This drill is a great way to work on your reflexes and hand-eye coordination, as well as your bumping technique.
Wall Bump Set Combo (7)
A bump set combo is a fundamental beach volleyball move that involves using two touches to pass the ball to a teammate. To practice this move against a wall, start by standing a few feet away from the wall with the ball in your hands. Begin by bumping the ball against the wall, then as the ball comes back towards you, bump to yourself and then set against the wall. This drill is great for improving your hand-eye coordination, ball control, and overall technique in beach volleyball.
Wall Bump Set Combos - Personalized (8)
Personalizing the bump set combo is an important step in developing your own unique style of play. Start by practicing the basic technique of bumping and setting against a wall until you feel comfortable with the motions. Then, experiment with different footwork and body positioning to find the combination that works best for you. You can also vary the speed and trajectory of your bump and set to keep your opponents guessing. The key is to practice consistently and to trust your instincts on the court. With time and dedication, you can develop a personalized bump set combo that will help you achieve your goals on the beach volleyball court.
Shoulder Warm Up (9)
Warming up before playing beach volleyball is crucial to avoid any injuries. One way to warm up your shoulders is by throwing and hitting the ball against a wall. Stand a few feet away from the wall and toss the ball with your non-dominant hand, then hit it with your other hand as it bounces back. Repeat the process for several minutes, gradually increasing the speed and intensity of your throws and hits. This drill helps to loosen up the shoulder muscles and improve coordination, making you ready for a great game of beach volleyball. Remember to always warm up before playing to ensure a safe and enjoyable experience on the sand.
Serving (10)
To practice serving a beach volleyball, one can use a wall as a target. Start by standing a few feet away from the wall, facing it directly. Hold the ball in one hand and toss it up with the other hand, about waist height. As the ball reaches its peak, strike it with the hand holding the ball, aiming to hit the wall at a specific spot.
It is important to use proper form and technique when serving. This includes stepping forward with the opposite foot as the hitting arm, keeping the arm straight and the hand open, and hitting the ball with the heel of the hand. Repeat this process, alternating hands and targeting different spots on the wall to improve accuracy and consistency. This warm-up exercise can help prepare the shoulders and arm muscles for more advanced serving techniques on the beach volleyball court.
Spiking (11)
Spiking a beach volleyball against the wall is a great way to practice your technique and timing. Start by standing a few feet away from the wall, facing it with the ball in your hand. Take a few steps forward and toss the ball up in the air with one hand. As the ball begins to descend, jump up and approach the wall as if you were attacking the ball in a game. Swing your arm back and then forward, contacting the ball with the palm of your hand and following through with your arm. Try to hit the ball as hard as you can and aim for different spots on the wall to improve your accuracy. Repeat the drill several times, taking breaks as needed to rest and refocus. With practice, you'll be able to develop a powerful and effective spike that will help you dominate on the beach volleyball court.
Setting with the Fam (12)
Setting a ball back and forth is a common drill in beach volleyball that focuses on practicing the technique of setting. This drill can be done with a partner or against a wall. The players stand facing each other, with one player tossing the ball to the other player, who then sets the ball back to the first player. The ball should be set high and accurately, with the goal of keeping the ball in play. This drill is beneficial for improving hand-eye coordination, ball control, and communication skills between partners.
Let's Pepper (13)
Beach volleyball peppering is a drill that is commonly used to warm up before a game or practice. It involves two players, with one player serving the ball to their partner, who then bumps the ball back. The first player then sets the ball to their partner, who hits the ball back. This sequence is repeated, with the players taking turns in each role.
Peppering helps players to develop their communication skills, hand-eye coordination, ball control, and overall technique. It also provides a good workout for both the upper and lower body.
Peppering can be done with players of any skill level and is a great way to get started with beach volleyball.
Partner Setting (14)
Sitting down and setting the ball back and forth with a partner is a great way to improve your hand-eye coordination and develop your ball control skills in volleyball. It involves two players sitting across from each other, facing each other and passing the ball back and forth using their hands.
To perform this drill, the first player begins by gently tossing the ball to the other player, who then sets the ball back. The players continue to pass the ball back and forth in a controlled and steady manner, focusing on making clean and accurate passes.
This drill is particularly useful for developing the fundamental skills of passing and setting, which are essential for success in volleyball. By practicing this drill regularly, players can improve their technique, timing, and ability to read the ball, all of which are critical to success in game situations.
In addition to its practical benefits, sitting down and setting the ball back and forth with a partner can also be a fun and engaging way to work on your volleyball skills. Whether you are a beginner or an experienced player, this drill is a great way to challenge yourself and take your game to the next level.
Shuffle Bump (15)
Shuffling your feet and then passing the ball is a fundamental skill in volleyball that every player must master. This technique involves quick and controlled footwork to get in position to pass the ball effectively. It is a critical skill that can greatly impact the success of your team on the court.
To perform this technique, a player must first position themselves in a ready stance with their knees slightly bent, weight evenly distributed on both feet, and hands out in front of them. They then begin to shuffle their feet in small, quick steps, moving laterally to get in position to pass the ball.
As they shuffle their feet, the player must also keep their eyes on the ball to accurately judge its trajectory and prepare to make a pass. Once they are in position, they use their hands and arms to create a platform for the ball to bounce off of, making a clean and accurate pass to their teammate.
Shuffling your feet and then passing the ball is a crucial skill for both defensive and offensive play in volleyball. By mastering this technique, players can improve their mobility and agility on the court, allowing them to quickly move to the right spot to make a play on the ball.
This skill takes time and practice to perfect, but with consistent training, players can develop the speed, footwork, and coordination necessary to shuffle their feet and make accurate passes in even the most challenging game situations.
Shuffle Set (16)
Shuffling your feet and then setting the ball is an important skill in volleyball that requires quick footwork and precision. This technique involves moving laterally across the court to position oneself under the ball, and then using the hands and fingers to accurately set the ball to a teammate for an attack.
To perform this technique, a player must first position themselves in a ready stance with their knees slightly bent, weight evenly distributed on both feet, and hands held up and out in front of them. They then begin to shuffle their feet in small, quick steps, moving laterally to get in position to set the ball.
As they shuffle their feet, the player must keep their eyes on the ball to accurately judge its trajectory and prepare to make the set. Once they are in position, they use their hands and fingers to create a clean, controlled pass, lifting the ball into the air for a teammate to attack.
Shuffling your feet and then setting the ball is a crucial skill for effective offense in volleyball. By mastering this technique, players can improve their ability to create scoring opportunities for their team, and help their teammates make effective attacks.
This skill requires consistent practice and refinement, as it involves both footwork and hand-eye coordination. However, with time and training, players can develop the speed, agility, and precision necessary to shuffle their feet and set the ball accurately in even the most challenging game situations.
Sinjin Smith's Daily Exercises
Sinjin Smith is a legendary figure in the world of beach volleyball, having won numerous championships and accolades throughout his career as a player and coach. One of his sons, Stanton Smith, is also a talented beach volleyball player and coach, who has followed in his father's footsteps.
Together, Sinjin and Stanton have developed a number of solo sand exercises that anyone can do to train for beach volleyball, even if they don't have a partner to practice with. These exercises are designed to improve a player's footwork, ball control, and overall fitness, and can be done on any stretch of sand, whether at the beach or in a backyard sand court.
One of the exercises they recommend is called the "zigzag shuffle." To perform this exercise, stand at one end of the sand court and shuffle sideways in a zigzag pattern towards the other end, touching the ground with your hand each time you change direction. This exercise helps to improve lateral movement, agility, and balance, which are all important for effective play on the sand.
Another exercise they recommend is the "line drill," where a player runs back and forth along the court, touching the boundary lines on either end. This exercise helps to improve endurance, speed, and reaction time, all of which are critical for sustained performance during a match.
Finally, they suggest the "ball control drill," where a player practices setting, passing, and hitting the ball to themselves repeatedly. This exercise helps to improve ball control, hand-eye coordination, and timing, all of which are essential skills for beach volleyball.
Overall, these solo sand exercises are a great way for players of all skill levels to improve their performance on the sand, whether they are training for competition or just looking to improve their skills and fitness.
Sinjin Smith - Intro - Daily Exercises
Sinjin Smith - Exercise 1
Sinjin Smith - Exercise 2
Sinjin Smith - Exercise 3
Sinjin Smith - Exercise 4
Sinjin Smith - Exercise 5
Workout 1 - Alex Poletto
Workout 2 - Alex Poletto
Workout 3 - Megan Nash
Workout 4 - Megan Nash
Workout 5 - Alex Poletto
Workout 6 - Megan Nash
Alex Poletto & Megan Nash - Home Workouts
Megan Nash and Alex Poletto are two professional beach volleyball players who are passionate about staying in shape and maintaining their skills, even when they can't get out to the beach to practice. To that end, they have developed a series of at-home exercises that anyone can do to improve their strength, agility, and coordination, without needing any specialized equipment.
One exercise that they recommend is the "jumping lunge." To perform this exercise, start in a lunge position with one foot forward and the other back. From there, jump up explosively, switching the position of your feet mid-air, and land in a lunge position with the opposite foot forward. This exercise helps to improve lower body strength, balance, and explosive power, which are all important for effective play on the sand.
Another exercise they recommend is the "plank with shoulder taps." To perform this exercise, start in a plank position with your arms straight and your body in a straight line. From there, tap one shoulder with the opposite hand, then return to the starting position and repeat on the other side. This exercise helps to improve core strength, shoulder stability, and coordination, which are all important for effective play on the sand.
Finally, they suggest the "single leg deadlift." To perform this exercise, stand on one foot with your knee slightly bent, and lift the other foot off the ground behind you. From there, bend forward at the waist, keeping your back straight, and lower your upper body towards the ground, while lifting your raised leg up behind you. This exercise helps to improve balance, flexibility, and lower body strength, which are all important for effective play on the sand.
Overall, these at-home exercises are a great way for players of all levels to improve their strength and conditioning, even when they can't get out to the beach. By incorporating these exercises into their regular training routine, players like Megan Nash and Alex Poletto can stay in peak physical condition and maintain their skills, even during times of uncertainty and disruption.