PREPARING YOUR

BODY FOR
VOLLEYBALL
ACTIVITY
PE 4- TEAM SPORTS
MS. ROUSELLE MAY A. REGIO
The Warm-Up Activities
• The warm-up exercises are aimed at increasing the core muscle
temperature in order to prepare the body and the mind for the
intended volleyball activities. It also provides insurance against injury
and soreness. Your warm-up should be low intensity, and last around 5
minutes.
• Cooper (2000) recommends that the first goal is to select and complete
a set of exercise that gets your muscles warmed-up and ready for the
game. Your warm-up exercises might include the use of some exercise
machines, slow exercise with your legs such as brisk walking, marching
in place, and climbing stairs in a gym or jumping jacks or a volleyball
specific warm-up.
Volleyball Specific Warm-Up:
1. Partner Ball Exchange Exercise:
Starting on the end line of the court with one volleyball, you run
forward as quickly as possible in a medium body posture (easy stride,
knees bent so they are ahead of the feet, and shoulders forward ahead
of the knees) to the attack line, placing the ball on line. Turn and run
back to the end line, tagging your partner. The partner runs to the
attack line, picks up the ball, and returns to the end line, handling the
ball to you. Continue the same running pattern going to the centerline,
the attack line on the opposite court, and the opposite end line. The
entire sequence should be repeated 3 times.
2. Court Perimeter Exercise:
Start at the right back corner of the court and run to the net with
a medium body posture. When arriving at the net, use sliding steps
to move along the net, executing four block jumps. At the left
sideline, backpedal to the end line. At the end line move to the
starting position by using the cross step (cross foot 1 in front of foot
2, step with foot 2 in the direction you are moving and continue to
repeat this sequence) with the crossing action in front of your feet
only. Repeat all this 3 times.
3. Ball Slamming/ Bouncing Exercise:
Get a partner and have 1 ball for the drill. Take distance
approximately 10 feet away and facing your partner. With the ball held
by both hands over your head, start bouncing it diagonally downwards
towards your partner. The partner catches the ball and then bounces it
back to you following the same procedure. As the bouncing drill
progresses, you can increase the power by slamming the ball diagonally
to the floor towards your partner emphasizing height rather than
distance. Repeat the sequence for at least 5 times.
The Flexibility Exercises
• Flexibility or stretching exercise should be performed before actual
volleyball skill practice. Activities must be designed and selected to
increase the range of motion (ROM) of the body joints involved in the
performance of volleyball skills. Slow or static stretches are
recommended to prevent muscle injuries. This is done by holding the
stretched position of a certain body parts 15-30 seconds. The routine
must include stretches for the entire body, but special attention to
hip, low back, hamstring and quadriceps muscles.
1. Shoulder Stretch
(Rhomboids and Deltoids)

• Gently pull your elbow

across your chest.
2. Back and Arm Stretch
(Triceps, Latissimus Dorsi
and Deltoids)

• Pull your elbow behind your

head and hips facing
forward.
3. Calf Stretch
(Gastrocnemius)

• Extend one leg behind you; keep

that heel on the floor. Lean
forward using a wall to maintain
your balance.
4. Quadricep Stretch
(Quadriceps)

• Lift your heel and hold your

foot with one hand.
5. Inner Thigh Stretch
(Hip Adductors)

• Put the bottoms of your feet

together. Press your knees
towards the floor.
6. Hamstring Stretch
(Hamstring)
• Position your legs as
shown and bend forward
from your hips. Be sure to
keep your back straight.
7. Lower Back and
Hip Stretch ( Erector
Spinae and Gluteals)
• Pull each knee to your chest
separately. Then pull both
knees to your chest at the
same time.
Answer the following questions
comprehensively.
1. What is the main purpose of warm-up activities?
2. Explain the benefits derived from engaging in a flexibility exercise
before a game.