The Best Exercises Before Playing Volleyball

Warming up before a volleyball game is essential for peak performance and to reduce the risk of injury. The best pregame exercises will prepare you physically and mentally for playing volleyball, encouraging your body to function in ways specific to the sport. For example, certain warm-up drills will loosen the muscles in your arms and fingers for serving and hitting. Your pregame regimen should incorporate calisthenics, stretches and skill-related drills.

  1. Calisthenics

    • Before you engage in dynamic stretching, you should do five to 10 minutes of light cardiovascular activity or calisthenics to warm up the big joints. Jog at a leisurely pace around the volleyball court about two to four times, swinging your arms across your body, front and back and in random patterns. Pick up the pace by jogging with a butt kick in which you kick your heels up to your glutes. Jog the length of the court another two to four times, adding a high knee kick. Thrust your knees up to waist level. While warming your muscles and raising your body temperature, get used to moving back and forth across the court.

    Dynamic Stretches

    • When you do warm-up stretches for volleyball, you should move your body through controlled ranges of motion applicable to the game. Dynamic stretches used for volleyball can include forward and side leg swings, walking lunges and arm swings. However, these exercises are used for most sports. Aim to perform volleyball-specific stretches, helping you to maintain correct form on the court. For example, stand sideways next to a bar at chest level on a squat rack. Place your right foot under the bar and the left foot on the other side of the bar. Your feet should be shoulder-width apart. Put your arms into dig position. Lower your body into a squat beneath the bar and then slowly rise up to standing position on the other side of the bar. Reverse direction and repeat the bar duck. Perform 10 reps for each side.

    Warm-up Drills

    • Warm-up drills can help you to physically prepare for the game, such as developing hand-eye coordination and practicing correct body position. For example, a two-ball juggle is a drill in which you have to throw a ball up on either side of your body. Begin by holding one ball under your arm or between your legs. Hold the other ball in your hands. As you throw the first ball in the air, reach for the second ball to toss it in the air before the first ball comes down. Try throwing one ball to the right side of you and the other to the left. Use two hands to catch and throw the balls, keeping your arms as straight as possible.

    Practicing Skills

    • You can perform numerous drills to practice your skills -- serves, sets, passes, digs and blocks -- before playing a volleyball game. For example, recruit two other players to do a bump-set-behind drill. The three players form a straight line with enough distance between them to pass the ball. Player one sets or passes the ball to player two, who then passes the ball behind herself to player three. Player three sets or passes the ball over player two’s head to player one. Player two needs to put a backspin on the ball. After five to 10 passes between all players, switch positions. Another drill for advanced players is the one-arm game. Mark out a smaller court for four to six players. Start a game played only with one hand or arm with an underhand serve.