File Edit Format View 12 PHYSICAL EDUCATION 4

Volleyball Warm-up and Conditioning B I U

A VOLLEYBALL
PRE - WORKOUT
PLAN
Page 1 12 PHYSICAL EDUCATION 4

WARM -
UP The warm-up phase gives a volleyball player the chance
to adequately prepare his or her body for the match or
training classes. Every volleyball player should warm
up properly before each practice and game.
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CONDUCT A THOROUGH WARM-UP PRIOR

WHAT DO YOU TO TRAINING AND COMPETITION
1.
HAVE TO Complete a proper cool-down after
training and competition (including

LEARN stretching).

BEFORE
PLAYING WEARING PROPER FOOTWEAR

VOLLEYBALL? 2. A good support and cushioning

will also help keep the joints
healthy for continued play.
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30 REPS OF 30 SECONDS PER ARM

CROSS - ARM
STRETCH
The cross-arm stretch targets
the rotator cuff muscles. You
should feel a good stretch in
the rear shoulders.
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30 SECONDS PER LEG

STANDING QUAD
STRETCH
As a static stretch, the
purpose is to hold a
position for a specified
period of time, which
helps loosen the muscle,
decrease stiffness and
increase flexibility and
range of motion.
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15-20 REPS OF 3-4 SETS

LYING LEG
RAISE
This exercise supports the
lower back and improves your
flexibility. It even enhances
the alignment of the spine and
helps strengthen your core for
a tight midsection.
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60 SECONDS OF 3 SETS

REGULAR
CRUNCHES
These crunches helps and
enhances your body density,
flexibility of muscles,
improve body posture and
boost mobility.
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15 REPS OF EACH OTHER SIDE

SEATED
RUSSIAN
TWIST
The seated Russian twist is
one such exercise. It is a
core exercise, which involves
all the core muscles. A
twisting motion helps to work
the muscles.
MARIELA LOUISE A. BUENAVENTURA 12 HSMT - 1

"Actions speak
louder than
coaches.”
—Unknown