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Volleyball mobility exercises

Mehr Flexibilität dank Volleyball Beweglichkeits- & Dehnübungen für zu Hause.

Duration

10 Min

Exercises

Difficulty

Beginner

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Volleyball mobility exercises

Mehr Flexibilität dank Volleyball Beweglichkeits- & Dehnübungen für zu Hause.

Duration

10 Min

Exercises

Difficulty

Beginner

Products used in Routine

Stretch Band

Super Band

If a volleyball player has mobility deficits, this can have a negative effect on their range of movement for certain movements. Various volleyballer exercises are good for improving mobility and therefore optimising the range of movement for different movement patterns. You can do these at home. The focus is on specific muscle groups as well as entire facial pathways.

Duration

Hold the volleyball mobility & stretching exercises for the specified duration.

2-3 times a week

Do the volleyball exercises for at home 2-3 times a week in addition to your volleyball training or as cool-down after training.

Success through correct execution

Mobility training & stretching exercises should never be painful. You may feel some slight discomfort. However, you should never go beyond your pain threshold.

Shoulder-Chest-Opener

Grasp the STRETCH BAND with your fingertips and place it behind your buttocks. Bring the band up behind you. Hold the position.

Product

Stretch Band

Sets / Seconds

3 / 30

Body part

Chest, Shoulders

Training Goals

Recovery, Mobility

Rotation

Take a shoulder-width stance. Grasp the STRETCH BAND with your fingertips. Bring it to the level of the back of your head. Rotate your upper body to one side. The head follows the movement. Hold the position and repeat on the other side.

Actively press into the floor with the opposite leg to activate the spiral muscle-fascia chain. You can also do this exercise while sitting.

Product

Stretch Band

Sets / Seconds

3 / 30

Body part

Spiral Fascia Chain

Training Goals

Recovery, Mobility

Shoulder Stretch

Start in an upright position. Grasp the SUPER BAND with both hands. Raise your right arm behind your head in an external rotation. Bring your left arm to your lower back in an internal rotation. Pull down with your left hand.

To increase mobilization, you can work with slight rotations of the side to be stretched.

Product

Super Band

Seconds

Body part

Shoulders

Training Goals

Recovery, Mobility

Bow Pose

Get into prone position. Put the yoga belt around your ankles. Hold the other end of the strap with your hands. Press your leg into the floor and lift your knees and chest off the floor. Your elbows should now point forward. Hold this position.

Product

Seconds

Body part

Anterior Fascia Chain, Shoulders

Training Goals

Mobility