What are 5 exercises you would include in a volleyball warmup? (Answered)

Warming up is very important in volleyball. You have to run and jump around a lot during a match so it is important that your body is ready for this. A lot of players don’t spend enough time on it as you should get your whole body warmed up before you start playing. If you don’t do this, your performance could suffer and you might even get injuries. Therefore it should be done before every training session and also before every match starts.  Let’s take a look at the best volleyball warm-up exercises.

The best warm-up drills

1/ Running up and down the field

To get started, it is always a great idea to start running. You can run the whole length of the field to get started. After this, you can start with running only the first half of the court. As players need to run back and forth, they have to start and stop a lot. This is a great way to work up your legs and feet. In most training sessions, this exercise takes about five to ten minutes. Players might already sweat after doing this a few times. Some players don’t enjoy this drill but are a great way to get started as there are no balls flying around and everyone can do this at the same time. This can also be a great way to warm up just before you have to substitute a player during a match. You probably can’t run the length of the field but a few short sprints can help. It might be necessary to do this behind the bench as you shouldn’t distract the players during the match. Therefore you have to see what is possible as the room in the sports arena might be quite small. 

2/ keeping the ball in the air

Next, we are going to warm up our hands and fingers. This is done by keeping the ball in the air using an overhand pass to yourself. You can also pass to team members so that you have to move around more. It is possible to start slow and increase the speed of the passes. This can be done using music or you can clap. Every time that you clap, the players have to pass the ball. By increasing the speed, you can push players to work harder and faster. This warms up their arms and hands at the same time and it is a lot of fun. You can also challenge the players and try to reward the players that have the most passes in the end. It is necessary to check their technique as some players can start to get sloppy when they have to play fast.

3/ Jump exercise: burpees

Next, we are going to warm up our legs. This is done by doing burpees. You are laying flat on the ground. After this, you have to push yourself up and jump in the air. The goal is to do this multiple times in a row so that you have to jump quite a lot. This pushes the players to warm up their arms and legs. The problem with a lot of warm-up exercises is that jumping is forgotten about. It is important that players work on their jumping technique while they do this exercise as this helps them to jump higher. You need to jump during a jump serve and when you want to block. Therefore players need to try to jump as high as possible.

Photo by Stephen Baker on Unsplash

4/ Underhand pass to team members

We already worked on our overhand passes. Now it is time to warm up our forearms with underhand passes. This is done by laying the back of one hand in the palm of the other. Then you bring your thumbs together. You bend your underarms to adjust the direction of the ball. During this exercise, players have to pass to each other. This can be challenging for newer players and they might drop the ball a lot. You can once again push them to pass faster if the players are quite experienced. 

5/  Jump serve

Finally, we can work on our jump serve. You have to use your arms and legs in this drill. The team is divided into two and one part has to catch the ball. The other part has to jump serve. This allows the players to try several times in short succession as they always have a ball to practice with. A jump serve needs a lot of power and precision. You can ask the players to hit as hard as possible so that they can experiment with this. At the same time, this warms up their hands and arms. This can be quite chaotic so players have to make sure that they don’t run into each other. It can help players to focus and pay attention to the ball and what is going on in the field. Mental focus is also a big part of warming up as you have to leave your daily troubles behind you and focus on the match or training session.

Remember that volleyball players also want to have fun! The following drill can spice things up:

Some trainers consider stretching to be part of the warmup. Other coaches don’t like this as much and don’t ask this of their players. 

The best warm-up drills at home

You can run around in the garden to warm up. If you want, you can make a competition out of it where both players try to finish the first. Some people don’t enjoy warming up without a ball but it is a great way to get started. Especially if it is quite cold outside, it can be a great idea to warm up so that you are prepared for the following drills. This only takes five minutes so shouldn’t be too hard to do. You can consider stretching afterward as well as this can help with your agility. 

The same drills can be used as these that are discussed before. Make sure that you have enough space to perform them and that the floor is not slippery. It is often more fun to do this together with friends so it can be a great idea to invite other players as well. It can help improve the team spirit and you can get to know the other players.

To conclude, we can state that it is important to warm up as a volleyball player. This is done through a combination of exercises. In most training sessions this lasts twenty to thirty minutes in total. This is mainly needed at the beginning of the season as players are still getting in shape. It is also necessary later on in the season to avoid injuries. A lot of players and coaches don’t pay enough attention to this part of the training and don’t spend enough time on it. Even if you plan a match, it is necessary to warm up and get ready for the match.