20 Dynamic Warm-Up Exercises for Volleyball
Hopscotch. Plyometric activity that wakes up the lower leg as the player warms up for more explosive activities. 13. Basic volleyball shuffle. Dynamic movement
adsPart of the document
6 6 6 6
Video demonstrations of each exercise can be seen on www.theartofcoachingvolleyball.com
20 Dynamic Warm-Up Exercises for Volleyball
(Choose 5-10 exercises to do before practice)
1. High knee hug for balance.
Stretches hip flexors used in volleyball and also adds a component of balance training
for the opposite ankle.
2. High knees.
Prepares the lower body for eventual explosive activity and creates single-leg balance training.
3. High knees laterally.
Same as high knees, except it focuses on pushing muscles in the legs to prepare the body for
explosive lateral activity.
6 6 6 6
4. Sumo squat.
Dynamic stretch that opens up the hips and puts the body through a range of motion in low/medium
volleyball positions.
5. Quad stretch.
Dynamic stretch that warms up the leg muscles and adds a balance component for the opposite ankle.
6. Baby skips.
Low-level plyometric activity that limits side-to-side hip sway thereby adding an aspect of core control
and coordination.
