Posted by on February 27, 2014
Volleyball players need to thoroughly warm up in order to prepare their muscles for the variety of sport specific movements they perform during practice and games. It is also vitally important for volleyball players to perform a dynamic warm up in order to improve their range of motion.
In the video below the volleyball player is utilizing Myosource Kinetic Bands to add resistance to each movement in order to warm up all the muscles in the legs, hips, glutes, and core. Notice that she works through the resistance at a nice steady pace in order to get her muscles thoroughly warmed up and ready for the next phase of training.
Dynamic Volleyball Warm Up Drills and Exercises:
Side Lunge: Our first exercise is the Side Lunge. Focus to work on range of motion while targeting the groin, hamstrings and glutes. The volleyball player in the video makes sure to keep her hips back and to not allow her knee to extend over the toe. Perform this exercise going to the right and then back to the left. At the end of this first phase you want to come back facing the same direction making sure to rock to the left and then back to the right.
Bird Feeder Exercise: The Bird Feeder is a great exercise for the hamstrings and glutes. It is important that you make sure to bend the knee slightly on the down leg and keep the up leg straight to target the hamstrings. Also, make sure to pause at the top in order to maximize the benefits of stretching the hamstring while firing the glutes as well as focus on balance and body control.
In order to Challenge yourself during this Dynamic Volleyball Warm Up phase repeat these exercises in a backward motion. Going backwards requires more focus and concentration and helps improve balance.
Squat Knee Ups: Squat Knee Ups target the quads, glutes and hip flexors. Again, make sure the knees do not extend over the toe. Reach your maximum results by dropping the hips back and driving the knee straight up to work through the resistance.
Running Knee Ups: Running Knee Ups will target the quads, glutes, hip flexors, and improve range of motion. Running Knee Ups will also work on speed and quickness.
Toy Soldiers: Toy Solders are great for range of motion, flexibility, balance and firing the hamstrings. Be sure to take the foot to the hand and challenge yourself to kick as high as possible and maintain control and balance.
Please check out our complete Volleyball strength, conditioning and vertical jump training program at http://www.myosource.com/volleyball/.