How to Stretch for Volleyball

Volleyball is a weekend sport, a weeknight sport and a serious competitive sport that involves jumping, spiking, volleying, diving and serving. It requires strength, power and focus. You must be in shape to play. Stretching before and after volleyball helps keep you in shape and injury-free. The following steps show you the basic stretches for volleyball.

Difficulty: Moderate

Instructions

Stretch Feet and Ankles

1. Stand two or three steps away from the wall. Keep one leg straight and bend the other leg forward.

2. Keep the rear foot of the straight leg flat and even with your hips.

3. Place hands against the wall and lean.

4. Breathe while raising your rear heel of the straight leg off the floor. Change your weight to the ball of your rear foot. Slowly press down.

5. Shift leg position and repeat.

Stretch the Lower Legs

6. Find an edge or step. A curb or a bottom stair both work well.

7. Place the balls of your feet on the top of the curb or bottom stair and balance.

8. Take a nice breath of air and exhale while lowering your heels to the floor.

Lower Torso Stretch

9. Lie down on your back with the arms by your hips and palms down.

10. Let out your breath and with your palms, push on the floor, raise your legs, bend them at the knees and pull them toward your face.

11. Rest your knees on your forehead.

12. Support and balance the weight of your hips in the palms of your hands.

Stretch the Upper Back

13. Sit with your legs slightly bent.

14. Rest your upper torso on your thighs. Place your elbows under your knees with your hands clasped.

15. Breathe out while leaning forward. Keeping feet on the floor, pull back on your thighs.

Tips & Warnings

• Intensify the stretch by rolling your back over.
• Feel the stretch between your shoulders.

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