Stretching is a vital part of keeping players healthy and fit, regardless of the sport. Without one muscles will become tight, and this causes injuries or poor performance. Boosting flexibility helps prevent such situations. In volleyball, fast motions are necessary to respond to the ball. Athletes should use muscles coming from the upper legs and hips, calves, shoulders, forearms, as well as core. Stretching out all these parts assist volleyball players carry on the sport they really like while improving their overall performance and minimizing their injury risk.

Prior to starting your first volleyball game, take time to read about why right stretching truly matters.

Preventing Pains and Aches

Working out without stretching before and later adds extra pressure in your muscles. It’s likely to end up in recurring pain the very next day, perhaps for several days based on your regular degree of exercise. You’re also very likely to feel severe cramping.

Minimizing the Chances of Injury

Simply because of the decrease in stress given to the muscles, stretching could also minimize your injury risk. Although it doesn’t ensure that you won’t be injured, it surely reduces the odds. Stiff or unprepared muscles will be more prone to straining and even tearing, that is a severe injury. Not stretching likewise decreases your flexibility, causing you to have less accurate control of your own motions while you’re working out.

Boosting Performance

Talking about your flexibility, stretching could also assist in improving your performance. Preparing your body in advance, and giving it additional care afterward, enables your muscles to correctly adjust and recover. Improved flexibility and relaxation of muscles indicates much better control, speed, and strength.

Contributing to Your General Health

In case you hadn’t thought it already, the advantages of stretching are likewise excellent beyond the volleyball clinic.

Improved range of motion and muscular control also help your general physical health. Not just this, however focused stretching exercises could also help in reducing stress and boost your chance to relax and concentrate mentally. Ever ask yourself why Yoga is very persistently famous? The focused stretching it requires aids in both mental and physical health.

Listed here are 5 stretches which are good for volleyball players:

Forearm Stretches:

Place your right arm straight while making palm facing up. Making use of your left hand, get your fingers in your right hand and then pull them downward and in the direction of your body. Maintain for ten seconds.

Turn your right hand so that your palm will now be facing the ground surface. Put your left hand in the knuckles of your right hand and push down in your direction. Maintain for ten seconds.

Do the stretches again but now with the other arm.

Shoulder Posterior Stretch:

Place your right arm straight outside before you. Get your left hand and put it in back of your right elbow, dragging it into your body. Do it again having the other arm.

Tricep Stretch:

Make use of this stretch for both arm. Put your arm in back of your head having your right elbow directing up in the air. Using you left hand, get your right elbow and slightly pull, sustaining for ten seconds. Do it again on the opposite arm.

Low Back Stretch:

Take a seat and put the two legs straight out in front of you. Pull the right leg upward so your right foot sets beside the left knee. Flip your upper body on the right, putting your left elbow out of the right knee. You should feel stretching in your lower back. Hold that position for 10 seconds. Repeat on the other side.

Hamstring Stretch:

This particular stretch uses the both legs. Start by sitting yourself down using your legs out in front of you. Take your left foot in in order that the bottom of your foot hits the inner knee of the right leg. Your left knee must position into the left. This action stretches the right hamstring muscle. After that, reach out to your left hand to hit the right toe. Maintain for ten seconds. Do it again on the opposite leg.

Among the first lessons to teach in high school Volleyball Coaches Camps And Players Camps is “Power Posing”. As to the reasons why, it is because the results are immediate and the transformations could be incredible for your players together with your program!

Amy Cuddy, a teacher and researcher coming from Harvard Business School provides strong insights into her many years of research on the subject in her “TED talk”, labeled as “Your Body Language Shapes Who You Are.”

On her talk she discloses just how “Power Posing”, that is standing up in a good posture of confidence, even if you don’t really feel confident, could have an impact on the measures of testosterone and cortisol levels within your brain. Her studies have shown that you virtually alter your body chemistry simply by changing your body position.

As being a High School Varsity Head Coach, what number of times do you begin your first practice and your Middle School or High School athletes are slouched over, arms crossed looking on the floor. You could actually observe who is insecure and does not have confidence from the instant you enter the gym into your first huddle.

Aside from that, when left uncontrolled, these players may go onto to turn into what we simply call your “Energy Vampires”. That means, unbeknownst to them or their team players, they set a negative mood for practice that basically absorbs all of the positive energy out from the gym, your practice, as well as your team. Developing a team culture of excellence starts effectively by taking on “Energy Vampires” via the effective tool and education of your athletes applying “Power Posing”.

In order to introduce “Power Posing” into your players, we instantly begin by correcting them and teaching them via a discussion with regards to Amy Cubby’s research. During the camp weeks with the High School Camp Programs, you can help your High School Varsity Head Coaches put down rules for the practice, including:

  1. Basically no arms crossed
  2. Look one another on the eye
  3. Hands in hips and occupy space in a “Power Pose”
  4. Try to feel and look the way you want to be.

We request players to think of 2 “Power Poses” for huddle and then one “Silly / Fun Power Pose”. The Wonder Woman “Power Pose” is definitely the best “Power Pose”, by which you place your hands in your hips, standing up having your feet apart, as well as your hands in your hips. This could really feel odd in the beginning, however it is a true “Power Pose” in its essence.

The “Silly / Fun Power Pose” is similar to a body builder in stage and we educate players to use this particular pose to help with making “light” of extreme moments. Instances of athletes power posing are Arnold Schwarzenegger or Usain Bolt:

The fastest way to improve your emotional state would be to change your body language. In the event you imitate successful body language you’ll feel and become motivated. In case you imitate dis-empowered body language you’ll immediately feel dis-empowered (frustrated, angry, guilty, terrified…).

“Power Posing” is as well very important for volleyball tournaments and training your athletes in order to flourish in competition. We’ve heard many stories from Varsity Head Coaches sharing us instances like, “My girls stepped into the gym, took one glance at the opponent, and lost!”

We strongly encourage you to evaluate “Power Posing” along with your players parents as well. Teams we work together with at times send out an e-mail to their players parents to teach them on this effective tool and they’re most of the time very grateful.

In the case of professional volleyball, there isn’t any such thing as an off-season. All year long conditioning must be a lifestyle for any competitive player and a period to enhance skills and develop speed and strength.

The “Transition Period” is the period following the volleyball season is done. The majority of players try to take anything from a couple of weeks to a couple of months off prior to starting to get ready for another season. Getting time off doesn’t always suggest that players must not do anything.

1. Switch It Up

Need a rest from volleyball for a short while? That is totally okay! Maybe try a different sport which you haven’t had an opportunity to experience. Volleyball players might be playing some other ball relevant games, trekking, cycling or combat sports. Other sorts of ball games are specifically wonderful for volleyball players because they help in developing more hand-eye coordination and often need quick changes in direction as well as footwork just like volleyball. Simply do your very best to safeguard your joints and also to provide your body time to recover from any injuries during this period.

2. Cardio Exercises

It’s right to say that volleyball is an extremely fast game. When playing the sport of volleyball you have to react quick and efficiently. It’s well known that performing cardio exercises gives a big positive effect on volleyball endurance. That’s why players should do cardio workouts on a regular basis.

That’s the reason why cardio workouts are extremely essential for every single volleyball athlete. One of the best cardio workouts for volleyball athletes are: plyos and sprints. It’s advisable to concentrate on circuit training. All this will help players boost volleyball endurance.

3. Building Core Strength

You must understand that off-season training provides players a great opportunity to develop core strength. Thus, right after the season ends it’s time for volleyball players to concentrate in different kinds of strength workouts. Stability workouts (like bridges and plank exercise) must be an element of volleyball player’s off-season workout program.

You must do the 3-minute nonstop plank exercise. To begin with, you should go all the way down to the mat and have a plunk position. After that, maintain that for around thirty seconds. Next, you have to begin elevating and lowering the foot.

Remember that you might think it is difficult to do plunk exercise at the start. Thus, if you think that you must have a break, then simply do it. Even so, you must try your very best to complete a 3-minute plunk exercise without having breaks.

Volleyball players tend to focus on training their muscles right after the season ends. First of all, training muscles can help you avoid various kinds of volleyball injuries. Having said that, training muscles gives a powerful positive influence on volleyball player’s performance.

4. Mental Imagery

There were lots of talk regarding the significance of mental imagery. It’s obvious that visualization provides numerous vital advantages to volleyball athletes. There is a proof that visualization assists volleyball players master their abilities and enhance their technique. Certainly, visualization is a thing which volleyball athletes should do all the time.

It’s best to visualize prior to volleyball games as well as volleyball practices. Assume that you’re an attacker. In cases like this, you’ll have to visualize the way you manage your attack and be able to visualize the way you execute the attack hit. In case, for instance, you’re a defensive volleyball player then you certainly have to visualize the way you get ready for blocking and the way you block the other team’s attacks.

In many cases, volleyball athletes are extremely busy throughout the season. A few players don’t like to visualize as they become tired just after practices and matches. That’s why volleyball players don’t invest a lot of time in visualization. Then again, you’ll definitely have even more time right after the volleyball season ends.

5. Keep Practicing

Volleyball players are usually passionate about the game so you should have a bunch of friends who are keen to meet up and play pick up games during the off season.

So get your hands on a Volleyball net like the baden champions volleyball badminton combo set and head to the park and indoor gym or any other appropriate space and keep playing and having fun with your friends and improving your game.

Volleyball appears to be an overwhelming sport to a few people, while some don’t know the way it works. You don’t have to become an expert in order to appreciate it though; you just need some interest on the game, the same as any other sports activity.

Volleyball has got a number of benefits – first of all, one can learn it fast and enjoy playing it no matter what your level of skill and age, and in contrast to purely field sports, you could play it all year round since it is a sport that can be done indoor.

No matter whether you want to play indoors, in the grass, or even on a beach, volleyball could be a fantastic way to be fit and healthy. It is also a good way to be active on social activities, simply because it could be played along with just one partner or together with a team. People play volleyball as a way of reaching fitness goals, while others just play volleyball for enjoyment and entertainment. No matter what your reason might be, you’ll enjoy some great benefits of playing volleyball.

Burns Fats and Calories

Among the main advantages of volleyball is that it assists in burning calories, that is a significant part of weight reduction or maintenance routine. 480 calories burn up with an hour volleyball game over the much less even terrain of sand.

Tones and Forms the Body

A lot of physical activities involved with playing volleyball. It will strengthen the upper body, shoulders, and arms and also the muscles in the lower body. Actively playing volleyball likewise boosts the respiratory and cardiovascular systems.

Boosts Hand-eye Coordination

In almost any sporting activities, concentration is a vital element.

Volleyball is focused on hand-eye coordination and it’s all about timing. Whenever you play, you need to follow the ball using your eyes, and hit the ball in the correct point. In defense, you have to respond to exactly where the ball is headed and get into position to have a play.

Heart Healthy

In volleyball, you need to jump and running as well. Your heart rate raises and much more blood flow and nutrients all over your body, that boosts your general health.

Boost Speed and Balance

Whenever playing volleyball activities you need to do striking the ball, jumping as well as running. On this all activities, balance and speed are important. In the event that you cannot control speed and balance then you possibly can lose.

Boosts Stamina

In playing any game you need plenty of stamina. On volleyball as well there isn’t any different. For volleyball, there’s more mental and physical work. Thus constantly playing volleyball boosts your stamina.

Alleviates Depression

Whenever you’re actively playing any game, play it with a lot more interest and passion. That being said, playing volleyball is enjoyable. Sports aid in eliminating stress and depression.


Particularly for women, volleyball is the ideal choice for sustaining the beautiful body. On volleyball, we need to jump and run hence you don’t have to perform more physical exercise. Simply by playing any game, we are able to sleep easily.

Raises Energy

Daily physical exercises aren’t just great for mental health however are also best for improving levels of energy. Volleyball provides a similar energy-boosting benefits as all the other physical activity apart from being invigorating as the exercise is outdoors and very social.

Boosts Interpersonal Skills

Volleyball entails that teammates should do the work cooperatively, and also at a quick pace. Leadership and cooperation skills, and also practice managing wins and losses, properly give valuable qualities which convert to coping with others in a number of other circumstances.

Club volleyball can be quite exhilarating. It’s extremely competitive having high-level athletes. In case you like playing volleyball, it’s really good to become a part of a club volleyball team as it provides you with a true challenge. Due to this elite, high-level play, tryouts are usually organized to match athletes with all the best team possible. Whenever people hear the word tryouts, they often get a bit nervous. It is completely normal, however there’s absolutely nothing to be scared of! Having appropriate expectations and preparation, you could nail the tryout. Now we will have a discussion about how you can prepare yourself for the club volleyball tryout.

What You Should Expect

Don’t be scared whenever you go to tryouts. All of us have some butterflies – no matter whether it’s their first tryout or their 20th. The secret is to put your nervousness to great use and play the game harder. Tryouts for club volleyball are usually conducted for a period of several days. During this period, coaches would be evaluating your abilities, among other attributes.

With regards to what to expect, it’s not very much distinct from the usual practices which you have performed in way back when. You could expect to run a number of exercises and scrimmages. The exercises would be concentrating on various skills, hence the coaches could get an entire picture of what sort of athlete you are and where you may best fit in their team.

How to Prepare

Practice, practice, practice! As cliche as it might seem, the most effective way to prepare for such tryouts would be to hone your skills every single day with effort and of course practice. Bear in mind though, even if your skills can play a huge role in the coach’s decision, it’s not just the factor at play. Having hussle as well as a pleasant attitude is very important. A person can be incredibly skilled, however if they’ve got a horrible attitude and problems following instructions, coaches may not wish to experience all the trouble of getting them on their team. Demonstrate to the coaches that you are there to play seriously and become part of an awesome club volleyball team.

Do your very best and have a great time. Remind yourself on the following tips prior to tryouts:

  • Be on time. Come early enough to ready just before tryouts start. Have 15 to 20 minutes of getting ready.
  • Be expressive while in drills and talk to the players all around you. Coaches really like athletes that communicate actively during games and practice.
  • Focus on the coaches’ instructions. You’ll impress by being aware of what you’re supposed to be performing on the drill.
  • Hustle, make the most effort and don’t give up on the ball.
  • Exhibit a positive vibe. Present that you really love to play the game and are concerned about your teammates.
  • Put your cellular phone away throughout the tryouts.
  • Do not ever give another player a tough time. In case you don’t receive a great set, don’t berate the setter. Remind her you’ll be prepared for the next one.
  • Leave behind distractions in your home. Just let yourself to concentrate on tryouts solely at that time which you’re being assessed.
  • Never ever wear the rival club’s T-shirt. That’s simply bad manner. Give respect for the club which you’re trying out for. Using the competitor club’s t-shirt suggests that you don’t actually want to have a team.
  • Touch the ball prior to going to tryouts. In case you haven’t touched the volleyball ever since the season finished, be sure you return into the game just before volleyball tryouts begin. In case your team provides open gyms or exercises, take the time to participate.