Tools for volleyball coaches

Movement Prep

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Group of drills

Movement preparation exercises are exercises you can use to prepare your body for intense workouts. They're an excellent start of your training session.They're described in the book Core Performance by Mark Verstegen.

10x Drill type: Individal 10x Section: Warming-up

1. Hip Crossover

  1. Lay flat on your back with your hands extended to the sides.
  2. Bring your feet towards your buttocks until your legs are bent at a 90 degree angle. Keep your heels in contact with the floor.
  3. Move your knees to the floor on the right side of your body. Keep your feet, torso, shoulders, and arms in contact with the floor.
  4. Afterwards, bring your knees to the floor on the left side of your body.
  5. Repeat these movements a number of times.

Progression:

  1. Lift your legs from the floor until the angle between your upper legs and your torso is also 90 degrees and make the same movements to the right and left.
  2. Extend your legs upwards and make the same movements to the right and left.

2. Scorpion

  1. Lay flat on your stomach and extend your arms to the sides.
  2. Move your right foot to your left hand, while keeping your upper body, arms, and left hip in contact with the floor.
  3. Go back to the starting position and perform the same movements with your left foot.
  4. Repeat these movements a number of times.

3. Calf Stretch

  1. Stand on hands and feet, and move your feet towards your hands until your legs and upper body are in a 90 degree angle.
  2. Rest your right foot over your left heel.
  3. Press your left heel towards the floor and pull your left toes towards your left shin at the same time. Stay in this position for one count and move your heel up again. Repeat this movement a number of times with the same foot.
  4. Repeat this movement a number of times with the other foot.

4. Hand Walk

  1. Start from a standing position.
  2. Move your hands to the floor, while keeping your legs extended.
  3. Walk forward in small steps with your hands until you can't go any further.
  4. Walk forward with your feet towards your hand until you can't go further. Make small steps using only your ankles to move forward.
  5. Repeat these movements a number of times.

You can move forward quite a bit further than shown in most videos on YouTube, both with your hands and your feet.

5. Inverted Hamstring

  1. Start from a standing position.
  2. Extend your arms to the sides, while making fists with your hands and extending your thumbs upwards.
  3. Bend forwards with your left foot extended until your upper body is completely horizontal, while balancing on your right foot. Move your left leg and your upper body as if they are one.
  4. Perform the same movements with your right leg, while balancing on your left foot.
  5. Repeat these movements a number of times.

6. Lateral Lunge

  1. Start from a standing position.
  2. Take a step to the right, while keeping your feet (and the rest of your body) pointing forward.
  3. Lower your upper body while balancing your weight on your right foot. Lower your upper body is low as possible, while keeping your left leg extended and your feet flat on the floor.
  4. Perform the same movements with your left leg.
  5. Repeat these movements a number of times.

The person in the video rests his arms next to his body or extends them upwards. Some volleyball players perform this exercise with their arms extended forward as if they're about the forearm pass a ball.

7. Forward Lunge / Forearm-To-Instep

  1. Start from a standing position.
  2. Take a big step forward with your right foot.
  3. Place your left hand on the floor at shoulder width distance from your right foot, and balance your weight between your left hand and your right foot.
  4. Bend your right arm and move your right elbow to the floor between your left hand and your right foot.
  5. Put your right hand next to your right foot. Put your hand on the outside and not at the side where you just put your elbow.
  6. Push your hips upwards, extend both legs, and point your right foot upwards.
  7. Go back to the starting position and repeat these movements with your left foot and your right hand.
  8. Repeat these movements a number of times.

The person in the video pulls his knee towards his torso before taking a step. You can find more variations of this exercise on YouTube. The version described here is the one presented in the book Core Performance by Mark Verstegen.

8. Backward Lunge With a Twist

  1. Start from a standing position.
  2. Take a step backwards with your right foot.
  3. Twist your torso towards your left knee, while reaching upward with your right hand as high as possible.
  4. Twist back, stand upright again, and repeat the movement with the other half of your body.
  5. Repeat these movements a number of times.

The person in the video keeps his arms at the same height throughout the exercise. The variant described above is the one presented in the book Core Performance by Mark Verstegen.

9. Drop Lunge

  1. Start from a standing position.
  2. Place your left foot diagonally behind your right foot, about 60 cm apart.
  3. Rotate your hips back in the direction your right foot is facing.
  4. Lower your upper body by bending your right leg, while keeping your foot flat on the floor.
  5. Go back to the starting position and repeat the exercise with the other half of your body.
  6. Repeat these movements a number of times.

10. Sumo Squat-To-Stand

  1. Start from a standing position with your feet shoulder width apart.
  2. Grab your feet by your toes, while keeping your legs extended.
  3. Move your hips down until they are between your ankles and move your chest forward.
  4. Move your hips back up again until your legs are straight. Keep your back straigt and keep holding your toes.
  5. Repeat these movements a number of times.