It's crucial to warm up before performing a strenuous physical activity, to prevent injuries and ensure that your body is performing at its maximum potential. You should stretch your muscles before playing a sport like volleyball, especially if it will be a serious match. There are a number of different routines you can go through to warm up, yet they all accomplish the same goal.
Step 1
Jog lightly for about 5 yards forwards and then jog the same distance backwards. This is an excellent way to warm up and get your blood circulating.
Step 2
Continue jogging the same distance, alternating between normal jogging forwards and backwards, high knee lifts and side lunges. Repeat the process for about six repetitions and then walk the 5-yard distance once or twice to cool down.
Step 3
Repeat the same jogging warmup, this time performing alternating crossover steps. To perform crossovers, bring one leg over the other with your body facing sideways and bring the other leg back around the first while moving forwards. Rotate your hips and alternate between legs as you move forwards.
Step 4
Alternate between jogging and stretches like lunges and squats to thoroughly stretch out your legs. Once you have finished, stretch out your arms by performing a few pushups or pullups. You can also stretch your arms by putting one arm up over your head with your elbow bent and your hand on your back. Grab the bent elbow with your other hand and pull to stretch your tricep, alternating for each arm. You can also cross one arm in front of your chest and pull in on your tricep to get your arms nice and loose.
Tips and Warnings
- If you don't have time to perform an extensive warmup routine, you can perform some jumping jacks, mountain climbers or simply jog for about 5 to 8 minutes to effectively warm up your body and prepare yourself for the game. While this isn't as thorough as a full-on warmup, it will help prevent you from being injured.
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