Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Below are 3 very beneficial stretches for volleyball; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.
Arm-up Rotator Stretch: Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broom stick in your hand and behind your elbow. With your other hand pull the bottom of the broom stick forward.
Rotating Wrist Stretch: Place one arm straight out in front and parallel to the ground. Rotate your wrist down and outwards and then use your other hand to further rotate your hand upwards.
Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.