Volleyball Tournament Warmup Routine
Вставка
- Опубліковано 12 тра 2024
- 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 Voll... .
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
GET 5% OFF VOLLEYBALL GEAR
All Volleyball Store - bit.ly/2ZjeG0W
Discount Code - ELEVATE5
Increase Vertical Jump Programs - bit.ly/2GaQ1Wf
Online Volleyball Coaching - bit.ly/2MSXcTy
Elevate Apparel - bit.ly/2ROp6km (Get 5% OFF with code ELEVATE5)
SUBSCRIBE to my channel! - bit.ly/2Wdixey
Instagram - / coachdonny
Twitter - / thecoachdonny
Website - www.ElevateYourself.org
Volleyball Tutorial Videos - bit.ly/2DqRS6K
Volleyball Tips Videos - bit.ly/2REfuNX
Jump Training Videos - bit.ly/2Mq2gP5
Volleyball Training Videos - bit.ly/2FHITAk
Volleyball Life Vlog Videos- bit.ly/2R3f4LS
MY EXERCISE EQUIPMENT
Foam Roller - amzn.to/2t4537p
Massage Ball - amzn.to/2t6dP4T
Nike Athletic Crew Socks - amzn.to/2NkBZ4V
Power Bands - amzn.to/2GcfeiQ
Hip Loop Bands - amzn.to/2EBjyGb
Ice Pack - amzn.to/2K6InNE
Hypervolt Massage Device - amzn.to/2WblDTX
MY NUTRITION SUPPLEMENTS
Protein Shake - amzn.to/32e4tUX
Hydration/Anti-Cramping Drink - amzn.to/2WANd8r
Preworkout - amzn.to/2IXmL7y
Creatine - amzn.to/2M6H7N1
Magnesium (muscle cramps) - amzn.to/2otY8G0
Turmeric (natural anti-inflammatory) - amzn.to/2MXK0hN
Water Bottle - amzn.to/2D6w66E
Gatorade Drink Powder - amzn.to/2t1mDcq
MY FILM EQUIPMENT
Portable 60” Tripod - amzn.to/2t6crzd
Mini Tripod Camera Phone - amzn.to/2puhk6W
Portable Camera Phone Charger - amzn.to/2D6unOW
iPhone Charging Cable - amzn.to/2U7jHad
DJI Smartphone Gimbal - amzn.to/2MfCocb - Спорт
“Say hi to friend 1time” 😂😂😂😂😂😂😂
Hi coach! Im a beginner opposite spiker and im learning so much from your vids 👍
7:22 - 4 WHOLE BLOCKERS! dang never seen that before
They're playing 9v9 so they have the extra players
always support you whatever it takes, my coach, u are my inspiration :D
I’ve done this warmup routine for a season now and I do it after tournaments and practice and I think it feels amazing! And it definitely helps! Thank you!
Glad your back!💥💣
Awesome video! I tend to warm-up a lot longer than most of my teammates so this video really helped me out. Could you perhaps do a video that goes through you typical cool-down (especially during tournaments)?
Coach Donny, could you make a video regarding a 5:1 offense. I really want to know tips on how this works.
Sir u teach epic 💯💯💢💥😍😍
6:30 Epic
please make a video on how to receive or pass a curve serve
Please do a video on how to hit a three for middle hitters. Basically a shoot for the middles
This place is huge.. How many courts r there.. Woww
Do you recommend Mikasa MVA330 a ball for volleyball?!
What shoes are you wearing in the warmup? They look really nice/comfortable
Hey Coach Donny, why do I keep injuring my thumb on deep higher returns. I think I might be afraid to open up my hands a little more because it's almost like jamming it. But I could be over extending it, because it feels like muscle/soft tissue pain, not like a jam. Would strength training my fingers help? The pain is in the web between my thumb and pointer, and in the fatty part of my palm/thumb area.
Coach Donny, when do you basketball dunk another try?
I notice theres not much active stretching, how come?
What shoes u are wearing in this Video
Yes! I do at least one thing from here... 4:24
What are these shoes?
The entire routine takes 30 - 40 minutes to complete, Coach do you have a 10 minutes routine?
Oh shoot, it's a rat 5:05 xD
Maybe first
Second
those butt kicks arent very "butt kicking" ;P
7:14 isn't that a 4 man block?? Hahhahah
there are 9 people on this court xD
Technically 18 people on court.
can my p.e. coach stop forcing me to watch thse videos
LMAOOOO
Is this even Volleyball? 9 players on the field... 4 on block? :D hahaha never saw that before
Hey Ivo, hahaha yeah it's name is literally "9-man Volleyball" I actually have a video here on the channel in which I explain the rules and differences!
What the fuck? 8 players in a team?
If you're here for girls skip it to 5:20 but I strongly recommend watching full warm up video ;)