Good Stretches for Volleyball Practice

Volleyball has evolved considerably since its invention in 1895. Then, it was a leisurely activity played by groups of businessmen; now, it's a highly competitive and physically demanding sport that requires agility, strength and quickness. Before engaging in a volleyball practice session -- or a match, for that matter -- it's a good idea to stretch, particularly focusing on areas most commonly strained by the demands of the game.

  1. Rotator Stretch

    • Spiking a volleyball requires you to raise your dominant arm, bring your hand behind your ear and swing down, all in one quick motion. In practice, you might repeatedly hit a ball in a spiking motion against a wall or back and forth to a practice partner. This can put a lot of stress on your shoulder. A good stretch to get your shoulder warmed up begins by standing with your dominant arm out in front of you, elbow bent and forearm pointing up. Place a broomstick in your hand vertically so that it reaches down behind your elbow to your side. Grab the bottom of the broomstick with your other hand and slowly pull it forward, away from your body, so that you are pulling your dominant arm back. Switch arms to stretch your other shoulder.

    Wrist Rotation

    • When you spike a volleyball correctly, you snap your wrist at the end of your swing so that the ball goes down on the other side of the net. To get your wrist ready, hold your arm straight out in front of you. Turn your hand up, then hold the tops of your fingers with your other hand and gently pull back toward you. Release your hand and rotate it down, to the left and to the right.

    Quad Stretch

    • Your legs are pivotal when playing volleyball, since you are jumping, running, bending and diving. Warm them up during practice by bumping, passing and spiking with a partner, then stretch them even more by kneeling on one foot, so that your upper leg is parallel with the floor, and placing the other leg behind you so that the lower half of that leg and the top of your foot are on the ground. This will look like a lunging position. Push forward with your hips for the stretch, then switch legs and repeat.

    Spinal Twist

    • Volleyball requires quick adjustments, whether to dig a hard-driven spike or dive for a dink. This means that your body will need to be able to turn in any direction at a moment's notice. To get your back and torso ready for the demands, sit down with your right leg stretched out in front of you. Bend your left leg and place your left foot on the outside of your right leg. Support yourself by placing your left arm behind you, with hand on the floor. Put your right arm on the outside of your left leg and rotate your torso to stretch. Switch legs and arms and repeat.