Volleyball

General warm up:

First of all you will run for one minute. In the race you can include some exercises like swimming.

Then you will stretch from bottom to top. This means that you will start from the ankles and you will end with the fingers.

The first step is to make circles with the ankles, 30 seconds per ankle. Then you continue up and stop the knees. You put them together and, as with the other exercise, you make circles. First to one side and then to the other side.

The third step is doing the same but with the waist and with the wrists. And then you move your fingers.

These are called articular movements.

In terms of muscular exercises, you will start stretching your calves. You put your foot behind the other.

Then you cross your legs and put one hand on your knee.

And you will continue by stretching  your arms and shoulders.

These ones are muscular streching and articular movements.

Then it’s the time for playing! (Specific warm up)

In pairs you will take a ball and start with the exercises. They consist of passing the ball doing the different types of hits, trying to combine different hits and not always doing the same hit. It will be perfect if, while you are doing this, you and your partner try to move along  the court. After 10-15 minutes doing this, you will make groups of 4 and, with a net, you will play two against two (remember that you must use the hits)

For the cool down, you will do the same as you did in the general warm up.