Choose another country or region to shop online and see content specific to your location.

Donate to support Ukraine's independence.

Free shipping over 25€

90-day return policy

More than one million happy customers

https://storage.googleapis.com/oneworld-prod/assets/blackroll-aufwaermuebungen-fuer-volleyballer.jpeg?v=1655799311

Warm-up exercises in volleyball

Prevent injuries in volleyball and improve muscular control through volleyball warm-up

Duration

15 Min

Exercises

Difficulty

Beginner

Add routine to list

Warm-up exercises in volleyball

Prevent injuries in volleyball and improve muscular control through volleyball warm-up

Duration

15 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Multi Band

Loop Band

Warm-up exercises in volleyball are used to prevent injuries and activate relevant muscle groups. Do the exercises immediately before your training session to minimise the risk of injury during training.

The self-massage exercises with the fascia roller have an activating effect so be sure to use a fast rolling action during your warm-up before playing volleyball.

Before every training session!

Do the warm-up exercises before every volleyball session. Even when you don't have time or don't really feel like it. The exercises may save you from long-term injury.

Success through correct execution

Make sure you do the volleyball warm-up correctly. Remember the exercises are designed to have an activating effect and to prepare you for your training session.

Calf Activation

Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.

While rolling out, slowly turn your foot to the right and left. Then you will reach even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg.

Product

Standard

Seconds per side

Body part

Lower legs

Training Goals

Activation

Glute Activation

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.

Turn slightly to the side to work more of your gluteal muscles.

Product

Standard

Seconds per side

Body part

Hips

Training Goals

Activation

External Rotation

Step onto MULTI BAND with one foot and hold other end with diagonale hand in front of body palm facing up. Bend elbow and rotate shoulder to pull MULTI BAND up. Return to starting position.

Tip: A comprehensive warm up of the shoulders is essential for volleyball players. External rotation at 90° with the Multiband activates the rotator cuff, which is especially stressed when hitting.

Product

Multi Band

Repetitions

3 / 8

Body part

Shoulders

Training Goals

Activation, Strength

Side Walk

Stand with feet wide apart and LOOP BAND around ankles. Bend your knees slightly and walk siedways slowly.

Tip: Side walks are very good for activating the gluteus maximus, which is especially stressed during volleyball jumps. In addition, the leg axis is activated, which is particularly advantageous for jumping or landing movements in volleyball.

Product

Loop Band

Repetitions

3 / 8

Body part

Glutes, Thigh

Training Goals

Activation, Strength

Overhead Squat

Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands. Squat down and lift straight arms up simultaniously. Return to starting position.

Tip: The overhead squat is an excellent way to prepare the entire body for the load. In addition to the leg, gluteal and shoulder muscles, the core muscles are also activated.

Product

Multi Band

Repetitions

3 / 8

Body part

Glutes, Thigh, Upper Back

Training Goals

Strength