Volleyball Performance Warm-Up

Increasingly, specific sports are blamed for injuries when those sports may actually be helping the athlete postpone an ailment for weeks, months or years. These exercises are designed to help problem areas in your sport so you can have less pain and boost your performance. 

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Use the exercises both before and after your activity. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. On days that you are not playing your sport, use the daily warm-up exercises to stay feeling young and active.

Do These - Takes 3 Mins

HOW: FIRST LOOK UPWARD WITH ARCHING YOUR BELLY FORWARD, AND THEN REVERSE TO SLOUCH YOUR BACK AND REPEAT. NEXT, TILT YOUR BACK SIDE TO SIDE. FINALLY, TWIST YOUR TRUNK SIDE TO SIDE.

HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.

HOW: TURN YOUR TRUNK RIGHT AND LEFT TO ALLOW YOUR RELAXED ARMS TO SWING SIDE TO SIDE AROUND YOUR BODY, IMAGINING WATER FLINGING OFF YOUR FINGERS.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

HOW: LINE LEFT FOOT IN FRONT OF RIGHT. WITH BENT KNEES, TOUCH THE FLOOR OR HOLD ONTO COUNTERTOP. NOW STRAIGHTEN THE LEGS TO FEEL STRETCH ON THE BACK OF LEGS. HOLD POSITION. THEN REPEAT WITH RIGHT FOOT IN FRONT OF LEFT.