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The gluteus maximus do a lot of work during play, especially during side-to-side movements. They can be stretched from a sitting position on the floor. Extend both legs, then raise the right knee and cross the right leg over the left, keeping the knee up. Grab the knee, and pull it to your chest. Hold three pulls for five seconds each, then switch legs. The groin is another area that suffers from strain injuries. Stretch the groin muscles from a seated position on the floor. Put the soles of your feet together, and slowly press your knees toward the floor until you feel the stretch in your inner thigh. Overhead arm movements happen frequently when playing volleyball, so stretching the posterior shoulder muscles and rotator cuff is important. Lie on your left side, and extend your left arm out in front of you. Then bend your left arm, so your fingertips are pointing toward the ceiling. With your right arm push your left arm down, keeping your palm toward the floor and your left arm in a ninety-degree angle until you feel a gentle stretch. Repeat on both sides. Warm It Up Once the body has been stretched, it is time to get it warm before the match starts. Drills are an efficient way to do this while working on game skills as well. There are a number of different drills to try. 1. Ball toss: With a partner, throw a ball back and forth across the width of the court with your hitting arm to loosen the shoulder (duration: two minutes).

Passing is not about a big swing. It’s all in bending your legs and moving your feet. ” “

– Holly McPeak, International Volleyball Hall of Fame inductee

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