Stretching
Dynamic Stretching
The National Strength and Conditioning Association suggests dynamic stretching before physical activity and sport. Dynamic stretching is active stretching that allows the body to warm up, increases the range of motion of joints and muscles, improves muscular power rate and reduces the risk of injury. Stretching movements are short – not held for more than four seconds – and require continuous movement. This form of stretching is greatly beneficial to volleyball players since volleyball is a sport that demands many powerful and explosive plyometric movements.
Leg Huggers and High Knees
Perform a walking exercise that has the players continuously hug their knees to their chest in an alternating fashion with each step. Players should bend their knee and allow the calf and hamstring to come in contact. This stretches the hamstring and hip muscles. They can then perform jogging high knees that focus on getting the knees up while jogging slowly for approximately 20 to 30 feet.
Ankle Grabs and Butt Kicks
To stretch the quads, the player can grab one foot with his opposite arm and pull the ankle and foot up, making contact with his buttocks. Players can then engage in the aptly named butt kick, which require them to repetitively perform short, choppy steps while attempting to strike their heel to their buttocks. Move for a distance of roughly 20 to 30 feet.
Good Mornings
Good mornings stretch the low back and hamstrings. These muscles are impacted when jumping and landing and can easily tighten. Good mornings can be used in strength training as well, but using body weight allows for a dynamic stretch. Start with feet planted hip-to shoulder-distance apart, with knees straight but not locked out. While keeping the legs straight, the player should bend forward at the waist with her hands on her shoulders. Strive to get the torso parallel with the floor while keeping the face looking forward.
Pass Throughs
Volleyball athletes’ shoulders should be loose to safely perform the powerful windups for serving and spiking. Athletes should grab a towel, lightweight bar or PVC pipe that is wider than their shoulders and hold it in front of them in a “V” – elbows together and arms holding the object up. They then should move the equipment from the waist to as far back behind the body as possible while keeping the arms straight.
Spiderman Stretch
The Spiderman stretch has the volleyball player start in a push-up position and bring one foot up to or near the hand on the same side of the body. The foot should land on the outside of the hand, the other leg should stay elongated and the player should sink his hips during the movement. Switch legs to stretch the opposite side. The player can stay in the same location or continuously crawl forward . The Spiderman stretch targets the groin, hips and glutes.
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