Pre-Game Volleyball Warmup Checklist

Want to play your best volleyball game? It starts with an effective warmup. Here's a quick breakdown of what you need to do before hitting the court:

• Get your heart rate up: 5 minutes of light cardio like jogging and jumping jacks.
• Dynamic stretches: Loosen up with arm circles, lunges, and leg swings.
• Volleyball-specific drills: Practice passing, setting, and controlled attacks.
• Mental preparation: Visualize success, focus on breathing, and align with your team.

30-Minute Warmup Plan:

Why it matters: A proper warmup enhances performance, reduces injury risks, and gets you mentally ready to dominate the game. Follow this routine to step onto the court prepared and confident.

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Start Your Heart Rate

Getting your blood pumping is key before diving into volleyball practice. Start by increasing your heart rate, then transition into drills tailored to the sport.

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5-Minute Light Movement

Kick things off with a five-minute jog to warm up your core and loosen up your muscles. Follow that with 60 seconds of jumping jacks to activate both your upper and lower body.

"Dynamic warmups should be between 5 to 10 exercises, and the entire warmup shouldn't take more than 5 to 10 minutes. These will warm up players in the movement patterns that they'll be using for volleyball without cutting into a lot of practice time." - Marie Zidek, College Volleyball Coach and Certified Strength and Conditioning Specialist ^[3]

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Movement Patterns

Perform each exercise for 20–60 seconds to get your muscles ready for action ^[4].

"By incorporating repetitive whole-body movements, dynamic warm-ups increase blood flow to muscles, raise core and muscle temperature, and improve flexibility - all essential for volleyball's quick lateral movements, jumps, and dives. This type of warm-up not only prepares your body but also decreases the risk of injury by getting your muscles ready for the high-impact demands of the game." - Therapeutic Associates ^[5]

Here are some great movement patterns to include:

• High knees: Lift your knees toward your chest while keeping your posture upright.
• Butt kicks: Bring your heels up toward your glutes as you move forward.
• Side shuffles: Move sideways while staying low, mimicking defensive stances.
• Carioca: Use cross-step movements to improve hip mobility.
• Forward skips: Add a burst of energy to prep your jumping muscles.

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Active Stretching

Once your heart rate is up, it’s time to loosen up and get your muscles ready for action. Dynamic stretches are perfect for volleyball since they warm up key muscle groups while keeping your body flexible and ready to move.

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Arms and Shoulders

Volleyball requires a lot of overhead motion, so warming up your upper body is a must. Start with arm circles and shoulder rolls to get your arms and shoulders ready.

"Arm Circles are the first step in our three-step Arm Care and Conditioning Program." – Jaeger Sports ^[6]

Here’s how to do arm circles effectively:

• Stand with your feet shoulder-width apart.
• Extend your arms straight out to the sides with your palms facing down.
• Start with small forward circles (8–10 reps), then increase to quarter, half, three-quarter, and full circles (8–10 reps each).
• Reverse the motion with your palms facing up, repeating the sequence.

Follow up with shoulder rolls: Stand tall with your arms relaxed at your sides. Roll your shoulders in large circles - 30 seconds forward, then 30 seconds backward.

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Legs and Hips

Your lower body drives your jumps, quick movements, and defensive plays. Tight hip flexors can hold you back, affecting your range of motion and even causing discomfort in your lower back ^[7].

Try these stretches to loosen up your legs and hips:

• Forward and side lunges: Focus on slow, controlled movements to stretch and activate your muscles.
• Leg swings: Swing each leg front-to-back and side-to-side to improve mobility.

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Core Movements

Your core is the link between your upper and lower body, playing a huge role in your strength and stability on the court. Add these exercises to your warm-up to boost rotational power and balance:

• Standing trunk rotations
• Side planks with rotation
• Mountain climbers
• Glute bridges

A strong core helps you move efficiently and hit harder, giving you an edge in every play.

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Skills Practice

Once your muscles are ready, it's time to dive into volleyball-specific drills. These exercises are designed to sharpen your technique and get you match-ready.

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Ball Control

Use a wall to fine-tune your ball-handling skills:

• Wall passing: Stand in a solid athletic stance and focus on controlled forearm passes. Maintain consistent form and keep the ball at a steady height.
• Setting touches: Work on overhead sets, ensuring your hand positioning is correct. This helps build both precision and strength.

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Attack Warmup

Start with slow, deliberate footwork to practice your approach. Add a steady arm swing, then gradually include a jump. Finish with light ball contact to ease into attacking drills ^[8].

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Group Passing

Partner up for passing drills to improve communication and accuracy. Begin at a short distance (about 10–15 feet) and slowly increase the gap. Focus on maintaining control as the distance grows.

These drills don’t just enhance your skills - they also help prepare you mentally for the demands of competitive play ^[2].

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Game Mindset

Mental focus is just as important as being physically prepared.

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Mental Practice

Picture yourself executing perfect serves, making smart plays, and staying calm under pressure. Incorporate deep breathing to stay centered - breathe in through your nose, hold for a moment, and exhale slowly. Pair this with affirmations like "My serves are strong," "I read the court well," and "I work seamlessly with my teammates."

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Team Focus

Once you've sharpened your individual mindset, turn your attention to the team. A strong sense of connection and energy among teammates can make all the difference.

"Communication is a difference maker. It raises intensity level, it helps players think the game, it makes teams harder to defend and exhausting to play against." - Tricia Miller, Summit Volleyball Executive Director ^[9]

In your pre-game huddle, focus on these key areas:

• Go over defensive roles and offensive plans.
• Set clear communication signals for specific scenarios.
• Share match goals to align everyone's efforts.

Keep your communication clear and effective. For example, saying "mine" to claim the ball is short, simple, and gets the message across effectively.

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Time-Based Checklist

Here’s an example of a 30-minute pre-game warmup routine. It combines general activation, sport-specific drills, and mental preparation to get you ready without overdoing it.

This schedule is flexible - adjust it to fit your team’s specific needs.

Tips for Optimizing Your Warmup Routine:

• Start with low-intensity movements and gradually build up to game-speed activities.
• Tailor drills to suit individual positions and roles on the team.
• If you’re playing outdoors or on a beach, factor in extra time for dynamic movements to account for surface and weather conditions.

Use this guide as a starting point, but tweak it as needed to ensure an effective and structured warmup progression.

Conclusion

A well-planned warmup can improve performance and help avoid injuries. As Compete Sports Performance ^[1] explains:

"A proper warm-up is essential for maximizing performance and reducing the risk of injury."

Tailor your warmup routine to fit your physical condition and specific role on the team.

Here’s what to include:

• 5–10 minutes of light cardio to get your heart rate up.
• Dynamic stretches that mimic volleyball movements.
• Sport-specific drills that gradually increase in intensity.
• Mental prep and team exercises to build focus and coordination.

These steps prepare both your body and mind for top-level play. Use this approach to set yourself up for success on the court.

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