Dynamic Stretching

DYNAMIC STRETCHING
Warm up exercises for volleyball matches help players get ready to play. Teams
often use dynamic flexibility stretches as a sport specific warm up before each match in
long tournaments. Dynamic flexibility exercises such as hand-walks and forward lunges
improve the long-term mobility and flexibility of your muscles.
1. Forward Hand Walks

Hands walks are a great total body dynamic stretch exercise for volleybal. To build
stability and mobility at the shoulders while lengthening your hamstrings, calves, and
low back muscles. Stand with your legs straight and your hands on the floor. While
keeping your abs braced and your legs straight, walk your hands out. While still keeping
your legs straight, walk your feet taking small steps back up to your hands.
2. Forward Lunge Walks
Lunges are one of the best warm up exercises for volleyball. Volleyball players that
aren'’ t familiar with this movement will likely experience an unfamiliar soreness.
Lunges work the long adductor muscles, the muscles that run down the inside part of the
thigh. To stretch the front side of the hips while warming up all the leg hip extensors.
Stand up straight with your hands behind your head. Take a large step forward and bring
your back knee to about 3 inches off the ground. Push through the heel of the back foot
to bring your back foot up even with your front foot. Repeat the lunge with the opposite
foot.
3. Straight-leg Deadlift Walk
This is a great dynamic hamstring stretch. This flexibility exercise is very much like the
one-arm one-leg deadlift total body exercise. To improve hamstring flexibility and
balance along with dynamic stabilization at the hips and core. Stand with arms straight
out to your sides, thumbs pointing up while balancing on one foot. Bend forward at the
waist and lift your back foot up keeping the leg straight while maintaining good posture.
The front leg should be slightly bent to help with balance. Bring your upper body back
up and leg down at the same time.
4. Walking Quad Stretch
Dynamically stretching the quads and hip flexors. To dynamically stretch the quadriceps
and hip flexors while also training balance. Stand up straight. While bracing your core,
grab your foot with the same side hand. Pull your heel up to your buttocks stretching
your quads. Bring the foot back to the ground and perform the stretch on the other side.
5. Lateral Lunge
You can place your arms together out in front of
you like you are going to make a volleyball pass
when performing this exercise. To dynamically stretch the muscles of your groin and
hips. Stand with feet shoulder width apart. Step to the right, keeping your toes pointed
straight ahead and your feet flat on the ground. Squat back and down towards your lead
leg. Keep your back leg straight and your weight over the lead legs heel. Squat as low as
comfortable, hold for 2 seconds and return to the starting position.
6. Front Kicks
I call them front kicks, sometimes they are called cross kicks because you want to touch
your opposite hand to your foot if you can. After a minute of these you should really feel
your pulse going.
7. Single Leg Balance
We slow it down just a little and focus on balance for the next minute. Keep your back
flat and reach down to touch the ground, alternating arms and legs as you go. Take your
time and focus on your form and stability. It’s also great for stretching your hamstrings
and glutes
8. Hamstring Curl Kick-Backs

Another fun exercise to get your hamstrings and glutes activated. Alternate legs and kick
back, and move your arms, elbows bent through the move too. Keep your butt and
hamstrings squeezing through the movement.
9. Walking Knee Hugs
Stand tall with your legs straight and arms hanging at your sides. Kick one knee up,
bringing it as high as comfortable. Grasp it with both hands and gently pull it up slightly
higher, hugging it to the body. Slowly lower to repeat with the opposite side. Each step
should move you forward slightly.
10. Hand Walk Planks

Important for this exercise to remember to keep everything tight and as flat as possible
when you move in and up and back down into the plank. It’s tough, but a perfect stretch
for your legs and back. Just like me, if you do not have a lot of extra room, go in one
direction with 2 or 3 and turn around.
11. Dynamic Squat Stretch
To do the Dynamic Squat Stretch, stand tall with your feet about hip-width apart. Then
hang over, reaching for the ground as you keep your legs straight. Feel a stretch down
your hamstrings and calves and even up into your lower back. You can place your hands
on your feet or even on the ground between your legs, but try to keep your legs straight.
You can even place your hands on your shins.
12. Arm Circles

Stand with your feet shoulder-width apart and extend your arms parallel to the
floor. Circle your arms forward using small controlled motions, gradually making
the circles bigger until you feel a stretch in your triceps. Reverse the direction of
the circles after about 10 seconds
REFERENCES:
https://www.activekids.com/soccer/articles/10-dynamic-warm-up-exercises-for-youth-at
hletes/slide-3
https://www.msn.com/en-ph/health/exercise/strength/
https://www.youtube.com/watch?v=3pOJvJJnZD0&feature=share&fbclid=IwAR3N57w
HKpc1ikOBbIb0ipmc143Ct222oRQWrM339wUfJ31nkmwC0HSRarg
https://www.strength-and-power-for-volleyball.com/volleyball-dynamic-flexibility.html?
fbclid=IwAR0ZvK1X82zLqHxMofu9pFKU2dP2zR-Bkwj5b8nIRReJ5FvIPVpYVIwyM
fE
https://www.liveabout.com/best-volleyball-warm-ups-3429231
https://www.avca.org/Blog/Article/84/The-Volleyball-Dynamic-Warmup

Dynamic Stretching

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DYNAMIC STRETCHING

1. Forward Hand Walks

8. Hamstring Curl Kick-Backs

10. Hand Walk Planks

12. Arm Circles

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