Volleyball warm-up exercises

Calf Activation

Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.
Product
Seconds per side
30
Body part
Lower legs
Training Goals
Activation

Glute Activation

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Product
Seconds per side
30
Body part
Hips
Training Goals
Activation

External Rotation

Step onto MULTI BAND with one foot and hold other end with diagonale hand in front of body palm facing up. Bend elbow and rotate shoulder to pull MULTI BAND up. Return to starting position.
Product
Repetitions
3 / 8
Body part
Shoulders
Training Goals
Activation, Strength

Side Walk

Stand with feet wide apart and LOOP BAND around ankles. Bend your knees slightly and walk siedways slowly.
Product
Repetitions
3 / 8
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Overhead Squat

Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands. Squat down and lift straight arms up simultaniously. Return to starting position.
Product
Repetitions
3 / 8
Body part
Glutes, Thigh, Upper Back
Training Goals
Strength