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limit range of motion in the joint. The most effective stretch for the hip flexors is the lunge. In this stretch, using alternating legs, the player stands with feet shoulder width apart and steps far forward with one leg until the thigh is parallel to the floor. The stretch should be held on each side for about five seconds. The quadriceps muscles in the thigh play a large part in supporting the knee, an oft- injured part of a volleyball player’s anatomy. To stretch out the quads, lie on your side with your shoulder on the floor. Grab the top of the foot on the top leg, and pull your heel toward the glutes. Hold three pulls for five seconds each, and then turn over and switch legs. The complementary muscles to the quads are the hamstrings, the muscles between the knees and the glutes, which get tremendous use in a jumping sport like volleyball. To stretch the hamstrings, sit on the floor with one leg extended and the other bent with the sole against the knee of the outstretched leg. Reach out, and try to grab the ankle, toes, or heel of the outstretched leg, going only as far as necessary to feel a good stretch in the muscle. Try holding three stretches, going a little further each time, and then repeat on the other leg. Stretching the calves will help protect the Achilles tendon and lessen the likelihood of developing foot problems like plantar fasciitis. For a good calf stretch, find a staircase, and hold both handrails while standing on the bottom stair. Raise one leg, and stand on the edge of the stair with the ball of the other foot. Lower the heel of the foot below the level of the stair, and hold for a few seconds. Repeat five times before switching legs.

A coach helps a player with a prematch calf stretch. Players can use stairs to do this stretch on their own.

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