Volleyball warm-up drills prepare you for the game, warming up your muscles to help you avoid injuries and sharpening your hitting techniques. Warm up your wole body, including your core, recommends the online site VolleyballAdvisors.com, and add the ball to the drills as soon as possible to brush up on your touch.
Arm-Stretching Drill
This drill improves your ability to make digs. Have your team break up into two lines along both sides of the backcourt line. Have one player from the first line run out and bounce a volleyball on the court. Before the ball's second bounce, run out from the second line and perform a dig to a setter standing a few feet from the net. Repeat with the rest of the players on the team.
Serving Drill
Warm up the arms of the servers on your team by having the players stand on either side of the net from each other. Instead of performing serves from behind the back line, start this drill by serving a few feet from the net. As you loosen up your serve, take a few steps back until you are at the proper serving spot.
Overhead Broomstick Dislocations
To loosen up and strengthen your shoulder muscles, grasp a broomstick and hold it in front of your knees with your arms extended and hands in an overhand grip. Bring the broomstick directly above your head and lower your arms backwards until you feel a stretch in your shoulders and back. Continue to lower your arms until the broomstick is touching your butt. Repeat this exercise several times or until fatigued.
Clock Drill
To improve your transition footwork, mark an imaginary clock with tape on the floor. Stand in the center of the clock, using the 12, 3, 6 and 9 markers on the clock as key points. On your coach's whistle, run from the center of the clock to the 12. From here, get into an attack stance and pass the ball to a teammate. Return to the center of the clock using your transition footwork. Repeat the moves on each of the four sections of the clock.
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