The best volleyball drills and volleyball warm up exercises.
Each training, every single match should be preceded by a good warm up session. It is extremely important to have one. A proper volleyball warm up helps not only to improve your volleyball skills and technics, but also helps to stay injury-free. Here are some great examples of volleyball drills and volleyball warm up exercises.
Jog
Take a few laps until you feel a drop of sweat on your forehead. It is absolutely crucial not to stretch the muscles before they’re warmed up properly. It will only higher the risk of injuries.
- Challenge speed: jog to the one point and then sprint to the other then switch back to jogging and so on;
- Lift your legs high while running;
- Lift your knee towards your shoulder while running, then immediately with the other knee; try not to lower your shoulder
Muscle stretching
- Arms & tricep:
Make circles back and then forward for 60 seconds, repeat twice;
Swing your arms up and down, then right and left, 10 times and repeat twice;
Roll your shoulders forward and backwards with your arms hanging loose by your side;
Place your hand on upper back, elbow needs to be bend upwards, use the other hand to pull your elbow backwards and towards your head. Repeat with the other arm;
- Feet:
Make circles with your feet to allow your joints to warm up, repeat with each foot and different directions;
- Hands:
Put your hands together and make circles with your them, do this in both directions;
Try to put your hands together behind the back and bend slightly, deepening every time;
- Legs:
Do series of knee bends;
Grasp your ankle and pull your heel up and down;
Step your leg forward, keeping it bent lean forward, do the same with both legs;
Pretending You Are Playing The Game
- Without using a ball, do some volleyball movements:
Approach to block/ jump block;
Approach to attack and jump, but not at full strength;
Volleyball drills
- With your partner:
Pass the ball with one hand from the above of your head, do the same with the other hand;
Pass the ball from above of your head using two hands;
Hit the ball in full swing with one hand (spiking);
Repeat the above but including jump elements this time;
Try to jump set the ball to your partner;
Jump hit the ball;
Dig every single ball coming from your partner, just go for it!
- At the net
Do some real warm up hitting with your setter (if you play as a setter, still do the same);
Try to dig the ball hit from the opposite side of the net;
Warm up serving;
Now you are ready to play and enjoy the game!
You may also want to see volleyball skills & drills.
Passing
Each training, every single match should be preceded by a good warm up session. It is extremely important to have one. A proper volleyball warm up helps not only to improve your volleyball skills and technics, but also helps to stay injury-free. Here are some great examples of volleyball drills and volleyball warm up exercises.
Jog
Take a few laps until you feel a drop of sweat on your forehead. It is absolutely crucial not to stretch the muscles before they’re warmed up properly. It will only higher the risk of injuries.
- Challenge speed: jog to the one point and then sprint to the other then switch back to jogging and so on;
- Lift your legs high while running;
- Lift your knee towards your shoulder while running, then immediately with the other knee; try not to lower your shoulder
Muscle stretching
- Arms & tricep:
Make circles back and then forward for 60 seconds, repeat twice;
Swing your arms up and down, then right and left, 10 times and repeat twice;
Roll your shoulders forward and backwards with your arms hanging loose by your side;
Place your hand on upper back, elbow needs to be bend upwards, use the other hand to pull your elbow backwards and towards your head. Repeat with the other arm;
- Feet:
Make circles with your feet to allow your joints to warm up, repeat with each foot and different directions;
- Hands:
Put your hands together and make circles with your them, do this in both directions;
Try to put your hands together behind the back and bend slightly, deepening every time;
- Legs:
Do series of knee bends;
Grasp your ankle and pull your heel up and down;
Step your leg forward, keeping it bent lean forward, do the same with both legs;
Pretending You Are Playing The Game
- Without using a ball, do some volleyball movements:
Approach to block/ jump block;
Approach to attack and jump, but not at full strength;
Volleyball drills
- With your partner:
Pass the ball with one hand from the above of your head, do the same with the other hand;
Pass the ball from above of your head using two hands;
Hit the ball in full swing with one hand (spiking);
Repeat the above but including jump elements this time;
Try to jump set the ball to your partner;
Jump hit the ball;
Dig every single ball coming from your partner, just go for it!
- At the net
Do some real warm up hitting with your setter (if you play as a setter, still do the same);
Try to dig the ball hit from the opposite side of the net;
Warm up serving;
Now you are ready to play and enjoy the game!
You may also want to see volleyball skills & drills.
Passing
Digging
Setting