Warming up with your team helps to build camaraderie.
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Along with game knowledge and team communication, volleyball requires strength, flexibility, agility and power. One of the keys to maximizing your physical ability during the game is to perform a dynamic warm-up prior to the match that includes cardiovascular activity, running through drills and practicing your serve. Hit all of the major muscle groups in your body and psych yourself up to face the opposing team.1.
Allow 30 to 45 minutes before the match for a comprehensive warm-up session. Warm up with the entire volleyball team, in your uniforms, to promote camaraderie. Create a positive environment in the locker room prior to the warm up so the team is excited about the match before walking onto the court.2.
Perform at least 10 minutes of light cardio activity to raise your body temperature and get the blood flowing to your muscles. Jogging, jumping jacks and jumping rope are all exercises that are easy to perform before a volleyball match.3.
Work on your passing skills, which helps the muscles in your upper body to activate. Work in pairs of two; position yourself 10 to 20 feet from your partner. Toss the ball to your partner; she sets the ball back to you as she practices technique and control. Repeat for 10 repetitions and then switch positions.4.
Eliminate hitting errors by running through hitting drills during your warm-up period. Set up one outside hitter in the left front, and another on the sideline. Place a setter near the net toward the right. Toss a ball to the setter, who sets for the outside hitter; the outside hitter should attack, with both outside hitters taking turns. Have each player attempt to hit 10 balls in a row, without making two errors in a row.5.
Finish your warm-up session by practicing serves. The serve is one of the most important aspects of a volleyball match and it can make the difference between winning and losing the game. Practicing serves for five to 10 minutes before the match can help to increase your confidence for the game. Focus on the speed and accuracy, and aim for at least 10 to 20 repetitions.
- Jump rope
- Build team confidence with positive affirmations throughout the warm-up. Show support for your fellow players by complimenting their ability. Encourage a winning attitude throughout the team.
- Stretch for 10 to 15 minutes following the match to help alleviate tightness in your worn muscles. Hold each stretch for 20 to 30 seconds and include stretches for both your upper and lower body.
- Consult with a physician before starting a new sport, such as volleyball.