Volleyball warmup help!!!?

Question

hey guys!!! umm im good in volleyball and everything, but in the back row of defense sometimes i feel "im not pepped up" and my feet are like "whatever" but i know im quick and everything...when im pepped up im like a bullet!!

what are some best warmups for my feet to get pepped up for the back row?? PLEASE HELP!

Answer 1

run suicides!!

=))

Answer 2

shuffle step side to side and foward and backward

Answer 3

This always helped me for back row. (I was a MH so I needed lots of Help)

MENTAL PREP

First repeat after me..."Fast, Fast, Fast, Toes, Toes, Toes"  Say it as fast as you can over and over when you do this exercise.  Saying that over and over (even if only in your head) keeps you focused and keeps your feet informed of what you need them to do so there is no delay in reaction.

PHYSICAL PREP

Staying on your toes is key to moving fast, never let you heels touch the ground.  Now keep thinking "Fast, Fast, Fast, Toes, Toes, Toes"  

Take a wide stance, like you were getting ready to serve receive, knees bent, arms in front of you, raised up on your toes.  Alternate picking your left and right feet and inch or two and putting them down as fast as you can.  Like running in place only in you digging stance.  

This gets your feet moving, blood pumping, and keeps you fast.

You can do this before a practice or game, or even while on the court for a quick boost.  And if you really say "Fast, Fast, Fast, Toes, Toes, Toes" you will be conditioned to respond to this saying as if you did the physical part too.

Answer 4

Pick a line in your gym(like the foul line and keep your feet close together and quiclky jump from side to side across it.  Almost like a skier looks.  This should help your quickness and foot response.  If you live near a beach, or a big sand box, you can do the same by building two small piles of sand next to each other and doing the same side to side jump.  Good luck and keep practicing.

Answer 5

I find most players who “feel” slow on occasion are slow due to mechanical or technical errors.   Being properly warmed up is important.

On an opponents attack hit, you should be relatively low to the ground with a wide stable base.  Make sure your feet are parallel and that your toes are not pointing to the outsides in a "V" like position.  Getting too low will slow you down just as much as being too high.

Make sure your feet are stable on the ground before the opponent makes contact for their attack hit.  Even if you are out of position, STOP where you are and get low for defense with your feet stable and ready to move in all directions.

If your feet are moving at opponents contact you won’t be able to react to their hit until your feet have stopped moving and have gripped the floor for you to react.

Don't anticipate where you think they will hit the ball ... be ready for anything.  Leaning in any direction in anticipation only makes it easier to go after the ball that is in the one direction you are leaning towards.  All balls hit to directions you're not leaning to will be more difficult to get to.

Be ahead of the rally!  When playing defense, make sure you know if the opponents setter is front row or back row.  Understand the cycle of play - when your team is serving, the first thing that could happen is an overpass by the opponents, the next fastest thing would be a quick set to the middle blocker, the next fastest thing would be a play set like an x or a tandem, followed by a set to right side, most back rows would come next, and the last thing that could happen would be a set to power.

Be ready for anything.

Go for the ball without question.  Only the referee's whistle should tell you that you couldn't get to the ball ...not your mind.  If you go for everything without hesitation, you WILL surprise yourself with what you can reach.

Hope some of this helps, good luck in your season.

Answer 6

I can tell you are pretty close to "perfect" but you still want to be better.

For warm-up you might want to make sure you break sweat,  keep it for a few minutes before slowing down, take a deep breath and relax, get ready for your game.

Your real problem may not have been "warm-up", but your receiving stance. When starting a game (or after a timeout) in the back row, make sure your stance is not *too* low. That would help you get more mobility. Some "serious" players tend to "force" themselves into a "perfect" receiving stance, which would really lower them to a position that could keep their feet "stuck" (like whatever).

After a few back and forth as your game goes on, you will be really into the game and your stance will be more "natural", which is when you can become "a bullet" :)

Hope this helps.

Keep up the effort, and you will be a very very good player.

Answer 7

okayyy.

you just answered mine so im gonna answer yours.

stack a couple pillows up and then jump over them and that will pep your feet up. it helpss. umm where do you live?

Answer 8

move your feet a lot and squat down and touch the ground then move your feet around and bounce a litle

hope this helps!