Dynamic Stretching Prepares The Muscles.
This Dynamic Warm-Up segment for volleyball players is all about preparing the muscles for sport specific movements and to help improve range of motion.
This volleyball player is wearing the Myosource kinetic bands (leg resistance bands) adding an extra dimension of resistance to each movement targeting the muscles in the legs, hips, glutes and core.
The key is to work through the resistance at a nice steady slow pace to get the body wamred up and reaady for the next phase of training.
Our first exercise is the Side Lunge. We are working on range of motion while targeting the groin, hamstrings and glutes. Make sure to drop the hips back and do not let the knee extend over the toe. We also want to perform this exercise going to the right and then back to the left. At the completion of the first phase we want to come back facing the same direction making sure that we rock to the left and then back to the right.
Bird Feeder Exercise
The Bird Feeder is a great exercise for the hamstrings and glutes. Make sure to bend the knee slightly on the down leg and keep the up leg straight to target the hamstrings. Make sure to pause at the top maximizing the benefits of stretching the hamstring while firing the glutes and working on balance and body control.
During the Dynamic Warm Up phase we like to challenge the athlete by repeating these exercises in a backward motion. Going backwards requires more focus and concentration and helps improve balance.
Squat Knee Ups
Squat Knee Ups will target the quads, glutes and hip flexors. Again, make sure the knees do not extend over the toe and your best results will come by dropping the hips back and drving the knee straight up, working through the resistance.
Running Knee Ups
Running Knee Ups will target the quads, glutes, hip flexors and improve range of motion. Plus we want to work on speed and quickness.
Toy Solders are great for range of motion, flexibility, balance and firing the hamstrings. Be sure to take the foot to the hand and challenge yourself to kick as high as possible and maintain your balance.
Please check out our complete Volleyball strength, conditioning and vertical jump training program at .