Volleyball game warm up routine

Start each workout with a slow jog and work your way into a quicker pace. You should never start your workouts with sprints. If your body is not warmed up properly, this can lead to injury. Mental Preparation: Preparing mentally is just as important as physical preparation. Volleyball camps, games, and practices bring many challenges.

It is important to prepare mentally by visualizing your success on the volleyball court. Your warm-up routine should be consistent. Type of warmup: Core Purpose: Baby skips is a low-level plyometric activity that limits side-to-side hip sway to improve core control and coordination work. Type of warmup: Core, dynamic stretch Purpose: This effective volleyball stretch warms up the core and shoulders while stretching hips and preparing the body for lunging motions.

Type of warmup: Balance Purpose: Use this volleyball stretch to wake up ankles and foot fascia. Type of warmup: Core, balance, dynamic stretch Purpose: This well-rounded volleyball warmup hits on all three major components by opening up the hips and stretching through the hips and back.

Type of warmup: Dynamic stretch Purpose: Speed skaters are a safe, low-level single-leg plyometric exercise that strengthens the muscles around the knee. Type of warmup: Core, balance, dynamic stretch Purpose: This is the perfect all-in-one exercise. Stretch the hips, wake up the ankles, prepare the posterior chain to fire glutes, hamstrings, lower leg , open up the mid-back region for rotation and stretch the hamstrings.

Type of warmup: Balance Purpose: This volleyball stretch is a low-level plyometric activity that wakes up the lower leg to prepare for more explosive activities i.

Type of warmup: Dynamic stretch Purpose: To prepare the body for mid-low level volleyball positions, try this movement. Type of warmup: Dynamic stretch Purpose: This volleyball stretch is like the basic volleyball shuffle, but opens up the chest and shoulder girdle by adding an arm exercise.

Type of warmup: Dynamic stretch Purpose: Use this volleyball warmup to prepare the lower legs for explosive activity. Karaoke also incorporates a knee-drive component that enables a range of motion for more intense explosive activities i.

Type of warmup: Balance, core Purpose: The backwards hip rotation wakes up the glutes and other muscles that stabilize the hips and lower leg during basic volleyball movements. Hold each stretch for at least 20 seconds; longer is better.

Repeat each stretch times. Sports Activities. Cross Country Skiing. Figure Skating. Field Hockey. Stretching Guide for Volle Guide to Selecting Volleyb Common Injuries.

Lifestyle Activities. Work Activities. Injury Care. Pain Care. Movement Disorders.