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Fun
Games in the Volleyball Team Drills – how to warm up?
In
the first volleyball team drills page we wrote about warm ups without
traditional running-conditioning-stretching routine. We wrote how
junior volleyball teams can save practice time by skipping the
traditional warm ups. We continue about
the same
topic.
Volleyball Team Drills - to
Warm Up the Core and Arms
To warm up the core is
important. Therefore for example passers should
perform passes from the sides, which make players rotate their torso.
Players can perform simple volleyball passing drills, like in the
previous page, but making sure they will include torso rotation
(passing from the side of the body) in it.
Warming up the torso is also very important for the hitters and
servers. When players are taking the swings in warm-ups, make sure they
will use their core also, not just their arms. When taking warm up
swings, players should be able to warm up their core and arms
at the same
time.
Few Examples
Like mentioned before
to avoid injuries players need to repeat these as warm ups, not to take
a full powered swing.
- Instead of pounding the ball to the ground, the
volleyball coach could
pair the players
up and serving the ball over the net – not behind the back
line right away, but much closer to the net. This is beneficial
especially for the junior volleyball players who have an opportunity to
work on their serve on it.
- The players could also take a small approach
and hit the jump serve
over the net – again not
behind the back line, but starting closer to the net. Hitting the ball over
the net from player's own toss can serve as a good warm up for a
hitting drill also.
- You could also put the players on the groups of
three – one being feeder, one setter and one hitter. You can form three
groups along the net, if players set “2-balls”. Players take a swing
over the net to the target (coach, or another player) who returns the
ball back to the group. Players can take first swings without jumping,
until they are warm enough to jump. To make it even more game-like -
target can toss the ball to the "feeder" who passes the ball to the
setter.
Volleyball Team Drills - To
Warm Up with Games
Another way to make volleyball
warms ups fun is to use one-on-one games –
on a mini court, without jumping at all. You find information
about one-on-one volleyball team drills from Advanced
Volleyball Drills
section.
Few Examples
Through the previous link you find examples how to play games in which
one player plays against another player. One more variation about those
games is to have 2-3 players on the team and make the court little bit
bigger - for example use 10 feet line as a backline and cut the court
to two halves.
- Teams play a regular volleyball match on the
mini court, but players
are not allowed to jump at all. You may want to lower the net a little
bit if you want them being able to attack without jumping.
- When players are warm you can allow them to
jump regularly.
- A fun variation of the game is when allowing
players to reach to
opponent's side when attacking and allowing them to "hold and push" the
ball longer than the rules normally allow. It will teach players to win
jousts between the players and is a good way to make the games more fun
and competitive.
How do
top teams warm up for practices and games?
If you think it is absolutely necessary to do more
traditional warm up, you can save some time if you require players to
show up 15-30 minutes before the practice. However, there still is a
better way to warm up than traditional running-stretching combination.
If you go and look for top volleyball teams warm up, they will do
“injury prevention drills” during the warm ups. For example they will
perform squats, one legged squats, hand walks, lunge walks, lateral
lunges, especially various rubber band exercises for warm ups.
Often those drills which are done before practice or games are
called “dynamic stretching”; they stretch and warm up your
muscles simultaneously.
Important! Those volleyball conditioning drills
are performed with very
low resistance – they
are just warm ups, not strength exercises.
The idea behind those drills is to warm up and strengthen the muscles
you need in volleyball.
They often mimic volleyball movements very
closely – and prevent injuries by strengthening little muscles
that support your shoulders, knees etc. In addition to preventing
injuries, they serve as a warm ups for the practice.
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