Volleyballexercise: leg warm-up routine

Suitable for the following techniques: warming-up

Leg warm-up routine

Field Lap
  • Jog along the long sides.
  • Walk along the short sides.
Squats
  • Stand upright, feet hip-width apart.
  • Perform 20 squats at a slow pace.
Jump Squats
  • Start with your arms extended above your head.
  • Let your arms fall alongside your body as you bend your knees.
  • Swing your arms back and jump while moving your arms forward and upward.
  • Keep your back straight, hips back, feet flat on the ground.
  • Perform 20 jump squats.
Lunges
  • Basic position: stand upright with your feet slightly apart.
  • Step your right leg straight forward and bend the knee 90 degrees. Keep your left knee as close to the ground as possible. Rise up.
  • Step your right leg, with the foot slightly turned towards the right side. Bend your left knee. Return to the basic position.
  • Step your right leg back, bend your left knee. Return to the basic position.
  • Step your left leg straight forward and bend the knee 90 degrees. Keep your right knee as close to the ground as possible. Rise up.
  • Step your left leg, with the foot slightly turned towards the left side. Bend your right knee. Return to the basic position.
  • Step your left leg back, bend your right knee. Return to the basic position.
Field Lap
  • Jog along the long sides.
  • Sprint along the short sides.
Add to training

Features of the exercise

1
10
Materials Needed:
Not applicable
Suitable for following levels: