Volleyball Tournament Warmup Routine

Описание: Learn how to warmup for a volleyball tournament to help you maximize your performance and minimize the risk of injury with foam roll, massage ball, muscle activation, prehab, dynamic range of motion, and ball control. The entire routine takes 30 - 40 minutes to complete, but your body will feel great for the rest of the day! Watch the Volleyball Game Warmup video here    • How to WARMUP for Volleyball - Volleyball ...  .

FULL WARMUP ROUTINE
Foam Roll
1. Quadriceps - outer, inner, top, bottom
2. Adductors
3. IT Band, TFL
4. Gastrocnemius, Soleus

Massage Ball
1. Gluteus maximum, medius, minimus
2. Piriformis
3. Trapezius, Levator Scapulae, Rhomboid

DROM (Dynamic Range Of Motion)
Light Jog Forward/Backward x 4
Shuffle Jacks x 3
Arm Swing Skipping x 2
Lateral Leg Swings x 10 per leg
Dynamic Quad Stretch Reach x 10 per leag
Side Squat Walk x 1
Medium Knees x 1
Butt Kicks x 1
4 Hop Squats x 1
Carioca x 1
Front Leg Snap Downs x 1
Quick Lateral + Twisting Hops x 10 sec

Upper Body Activation
Band Pull Aparts x 15 - 20 reps
Band Dislocations x 15 - 20 reps
Banded Tricep Overhead Extension x 10 - 15 reps
Banded Bicep Curls x 15 - 20 reps
Banded Overhead Press x 15 - 20 reps

Ball Warmup
Overhead Slams x 5 - 10 reps
Downball x 10 - 15 reps
Controlled Pepper

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