Warm-Up

Warm up for 10–15 minutes before every practice and match: a few minutes of easy movement, then dynamic stretches, then volleyball movements that build to full speed (shoulder prep, jumps and landings, passing and setting) before you hit or serve hard. A good warm-up helps you play better from the first rally and lowers your injury risk. Save long static stretches for after practice.

Duration

10–15 minutes

Before serving or hitting

Shoulder prep

Before practice

Dynamic stretches

After practice

Static stretches

Health note: General information, not medical advice. Young athletes should train under a qualified coach, and anyone with pain or an injury should see a doctor or physical therapist.

A 10–15 minute volleyball warm-up

1. Raise your heart rate (3–5 minutes): light jogging, side shuffles, skips and backpedals.
2. Dynamic stretches: leg swings, walking lunges with a twist, hip openers and arm circles.
3. Shoulder prep: big arm circles, then light band or partner shoulder rotations, before anyone serves or hits.
4. Jump and land: a few jump-and-stick landings (land softly with your knees bent and in line with your toes, and hold for 2 seconds), then easy approach jumps building to full effort. See how to land safely.
5. Ball work: partner passing and setting or the Pepper drill, then easy serves and hits building to full speed.

Before a match: do the same routine before the official warm-up, then use your team's court time for hitting and serving.

Coming off the bench or between tournament matches: briefly repeat steps 1, 3 and 4 so you don't go in cold.

Younger players: tag-style movement games and partner catch-and-throw games make a good warm-up and keep kids engaged. See drills for kids.

Why warm up

Warming up gradually raises your body temperature and heart rate. Your muscles contract faster, your joints move more freely and your coordination sharpens, so you play better from the first rally and are less likely to get injured. It also gets your head into practice mode.

How long and how hard

Aim for 10–15 minutes. Much longer than that usually just eats into practice time and energy; you should finish feeling ready, not tired. Start easy and raise your heart rate gradually over several minutes, using movements that match what comes next: warm up the muscles and joints you are about to use. Don't jump into hard drills too early, and avoid hard strength training as a warm-up; save it for later in the workout.

Stretching and injury prevention

Injury-prevention programs that combine strength, plyometrics, balance and feedback on landing technique are recommended for young female athletes in jumping sports by the US National Athletic Trainers' Association (NATA); see how to jump higher. The American Academy of Orthopaedic Surgeons (AAOS) advises warming up before you stretch, because cold muscles are more prone to injury, and stretching after each practice to reduce your risk of injury. Stretching can help you feel looser, and warm muscles stretch more easily than cold ones, so stretch after a few minutes of light movement.

Dynamic vs. static stretching

Before practice, use dynamic stretches (leg swings, walking lunges, arm circles) that move joints through their range. Save long static stretches (holding a position for 30 seconds or more) for after practice, because holding them right before play can briefly reduce jump power.

Watch: two volleyball warm-up routines

Videos: Epic Volleyball and Elevate Yourself on YouTube. Learn Volley is not affiliated with these channels.

Frequently asked questions