Do you stretch before a game or a workout? If you don’t, you can’t expect to be able to perform your best during a game or practice, and as an athlete, you want to take advantage of that time if you're going to improve as a player. You will not be as robust or smooth when you start playing if you do not properly warm up because your muscles are still asleep, plus you are opening yourself up to more injuries; this advice goes for both children and adults, as neither of these outcomes should be desired by an athlete.

This is where static vs. dynamic stretching comes in; most think the long extensive stretches (static), where you hold a stretch for 10 or more seconds while motionless, is the proper way to stretch before a game or workout, but static stretching is actually counterproductive due to the fact that doing stretches in this matter will overstretch the muscles, and when you play a sport that requires you to be explosive you don’t want your muscles to be over-stretched. Think of your muscles as a rubber band, once you overstretch them they lose their “explosiveness” and muscle fibers will lose this if static stretching is done; for sports like volleyball, you actually want your muscles to be tighter in some areas in order to perform to the best of your ability.

This is where dynamic stretching comes in, which simply means you’re moving as you stretch; recently research was done by the Journal of Strength and Conditioning Research has shown that a dynamic warm-up is excellent for increasing your jump height and distance. This is great news for volleyball players!

Dynamic stretching is the ideal warm-up method for several reasons:

1. Dynamic stretching helps activate, or “awaken” the muscles you will use during your game or workout; when it comes time to lunge for a volleyball your muscles will be able to react better because they have already been engaged during your workout.

2. Studies have shown that dynamic stretches enhances muscular power and performance; it will also help you lift more weight, and increases athletic performance, compared to doing a static warm-up.

3. Moving as you stretch will challenge your coordination and balance, improving overall body awareness. This will allow you to perform optimally from the beginning of a workout or game.

4. A dynamic warm-up routine can help you feel more limber, as it helps improve range of motion.

Now static stretching does have its place. It is much more effective to be done after a game or a workout; it is also a good way to cool down at the end of your session. So continue doing those static stretches, but save them for after the game or workout. Make sure to read on to learn more about how to have an effective dynamic warm-up exercise, one that will prep your whole body for movement and only takes about five minutes to complete!

High Kicks

You can do these alternating as you walk, or it can be done stationary, but with arm(s) extended kick one leg up at a time, making sure that your leg, arm, and hand is straight so your toes hit your palm. In time try to kick higher, but maintain control; this helps to warm-up the hamstrings and helps to improve range of motion.

Lunge with a Twist

In this warm-up, as you lunge, step forward and then drop your hips; be mindful that you don’t lunge too far forward, so your front knee extends beyond your toes. After you’ve lunged forward, slowly twist towards the side of the lunged forward leg; for example, if your left leg is lunged forward, twist towards the left side of your body. This exercise activates core rotation, stretches out the upper and middle back, the hips, legs, and glutes.

T-Push-Ups

Start out in the push-up position and start to do a normal push-up but when you are pushing back up, extend your right arm out towards the sky while keeping your left arm stable, as well as your hips. Then bring your arm back into position, do another push-up and then repeat with the left arm; this is a great exercise to help warm-up your whole body.

Advanced Jump Lunges

Start with your hands behind your head, or with your hands at your sides, and start to make a forward lunge but as you drop your hips downward, jump into the air. You will then switch your legs in the air, switching your forward leg to be behind you, and putting your back leg in front of you. This exercise requires balance but will help activate your stabilizer muscles in your hips and legs, in addition to warming up the lower body.

Knee to Chest

You can also do this drill stationary, or while walking, as you concentrate on each side individually. In this exercise, you will bring one knee cap up to your chest and hug your shin; while you lift up your leg to your chest to hug it, with your opposite foot lift yourself up onto your toes.

Hip Stretch with a Twist

Start in a push-up position and bring your right foot up to your right hand, make sure to keep your hips down and lower back flat while doing this. Then take your left hand and twist up while reaching towards the sky, then come back down and then do the same on the other side. This exercise will help warm-up your hips, groin, stomach, as well as your back.

Advanced Jump Squats

Another warm-up that is great for the lower body is this fast-paced warm-up, where you start feet shoulder-width apart and place your hands on your hips, or onto your head. Then squat down until your hips are about parallel with the ground, and then explode up into the air; make sure to land softly and repeat.

This is an article that I initially wrote for 1st Place Volleyball (https://1stplacevolleyball.com/) back in 2015. You can view the original article on their website: http://volleyball.1stplaceblog.com/index.php/fitness-advice-new-year/

Check out some of my other photography on my Instagram page! https://www.instagram.com/dana_seims_photography/

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