Warm up in volleyball
February 19, 2018
Volleyball is one of the world’s most popular team sports and is practiced by a variety of amateur and recreational athletes. We’ll show you how to protect yourself from injuries and optimize your performance with a targeted warm-up.
Warm up through volleyball-specific warm-up training
Since most volleyball teams have a maximum total of two hours of training, the warm-up should not exceed a reasonable length. 15-20 minutes are enough, so that there is enough time left for exercises and games afterwards. Divide the warm-up into three steps. Start with a general warm-up by loosely shrinking. Then focus on the injury-prone muscles and joints. Finally, dedicate yourself to volleyball-specific motion sequences and techniques.
1. Warm up the cardiovascular system
Start with a relaxed start. Gradually complete the moves you need in volleyball. First, circle with your arms, then run sideways, followed by a light run of Hopes. After that, slightly increase the intensity with a short spurt with block jump. Be sure to jump off with both feet and land as well. After landing, continue walking for a few meters and repeat the exercise a few times. Also the jump rope is an optimal tool to get your body going!
2. Warm up of individual muscles and joints
After completing the girth, dedicate yourself to your shoulder, hips, knees, and fingers. In volleyball, shoulder injury, especially as an attacker, is the most common type of injury, followed by bent fingers when blocking or unfocused pitching. In addition, jumps and rapid sideways movements can cause ankle, knee or hip injuries. Start with your lower body by completing a hall-round lunges right after the run-in – no extra weight is required. This activates and strengthens your entire leg muscles, which in turn stabilizes your knee and ankle. At the same time you clench your hand into a fist and then spread your fingers wide apart to warm your hands. Next, perform some external rotation and reverse flys for your shoulder and shoulder girdle. For this purpose, a tube or a small dumbbell is suitable, alternatively, the exercises but also with a partner and a towel executable.
If you do not know this exercise, you will find further information on this training portal. Now it’s off to the mat. Lie sideways on the floor and lift the upper leg. In a large arc, let the foot alternately touch the ground in front of and behind the leg below. Complete around 20 reps and switch sides. Finally, you can complement a dynamic, active stretching in the form of light swinging movements.
3. Technique-specific warm-up
The third part of the warm-up program is aimed at the technique of volleyball, which consists mainly of platforms, bats and excavators. Start with a bun against the wall or with a partner. Make sure that you improve your technique during heating and the ball rotates as little as possible. Next you practice excavating, also with partner or against a wall. To improve the accuracy, it can also be drummed against a basketball board or other small surface. Remember to remember your footwork while digging. Last but not least the beating follows. A popular exercise here is hitting just in front of a wall so that the ball bounces off the floor against the wall and comes back to the top again.
Alternatively, you can go with your partner to a classic platform-hauling excavating. Player 1 puts the ball to player 2 who beats, so that player 1 can accept the ball in the excavator and play it back, whereupon player 2 starts again with platform. This exercise should be familiar to most volleyball players.
Then you should continue with classic wrapping on the net and move on to the first training exercises. Of course, a good warm-up will never completely protect you from injury, but it will significantly lower their frequency.
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