Warm-Up · Intermediate
One-Arm Game
This objective of this drill is to loosen up the body and raise body temperature in preparation for more strenuous activity. It will also increase the athlete's awareness of how current environmental conditions affect the ball. Additionally this drill gives the athletes practice in using the knuckle technique and playing the ball with one arm.
How to run it
- 1
Athletes or coach should mark out a smaller court, which would normally be short/wide. Athletes play out a game beginning with a underhand serve but in this drill the athletes are only allowed to contact the ball with one hand / arm.
- 2
Coach emphasis: Keep warmup reps game-like and technically clean.
Why we run it
This objective of this drill is to loosen up the body and raise body temperature in preparation for more strenuous activity. It will also increase the athlete's awareness of how current environmental conditions affect the ball. Additionally this drill gives the athletes practice in using the knuckle technique and playing the ball with one arm.
Keep building
More warm-up drills
Warm-Up Style Hitting Lines (3 Stations)
Get high-rep approach + swing volume across three contact types early in practice.
View drillScoop Throws for Torque
Isolate the torque (hip-shoulder separation) that powers a hard swing — without the ball.
View drillDigging Lines (3 Stations)
High-rep defensive contact across three contact types: hard-driven, outside body, and chase.
View drillFun Touch Pepper
Expand the emergency-touch toolbox in a fun, mentally engaging format.
View drillAgility Passing
Train movement patterns under control — fast, balanced, agile in every direction with a passing finish.
View drillZig-Zag Approach
Train attackers to get their feet to the set and jump straight up and down — no drift.
View drillMany of our drills are adapted from the coaching resources at Better at Beach and the FIVB.
Contact us
Ready to get on the sand?
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