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Lift Clinic Volleyball WarmupWarmup Parameters
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Time5-8 minutes (modular if needed)
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SpaceCourtside/hallway
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EventPre-tourney games (could be pre-lift)
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LeadSport Coaches/Athletes
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EXERCISEREPETITIONS/TIMENOTES/CUES
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1/2 Kneel Lateral Trunk Stretch3 each sidedeep breaths when at end of reach
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1/2 Kneel Hinges3 each sidepush hips backward; deep breath and then reset
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Quadruped T-spine Rotations5 reps/sideFollow hand with eyes when reaching to ceiling; exhale as you reach through & when you reach up
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High Plank Scap Push-up5 repsPush ground away; hold end position for 2-seconds
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Down Dog + Calf Pumps to Cobra5 repsCan add calf pumps; push ground away when in down dog; look up to ceiling when in cobra
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Bent Knee Forward Folds4 repsslight knee bend;exhale on the way down
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Calf Raises10 repsControlled; high up onto tip-toes; 3-second lowering
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Stationary Double Leg Ankle Pops10 repshands on hips; toes pulled up; quick off ground; stiff foot/ankle; slight bend in knee
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Stationary Double Leg Pogos10 repshands on hips; more time on ground but more height; more knee/hip bend to absorb landing
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Single Arm Circles (small to big)10 reps (forwards + backwards)controlled range of motion; can let t-spine rotate during larger circles
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Infinity Shoulder Circles12 reps (crossing middle = 1 rep)Keep hips facing forward; upper body can freely rotate
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Reverse Lunge/X-Body Reach/Knee Drive5 reps/sideContinuous motion; explosive knee drive when getting back to standing; all one side then do other leg
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Partner ISO Block Position Holds2 x 10 seconds per hold (up and down)Brace torso; drive hands into partners hands; moderate based on partner
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Double + Single Leg Drop Squat2 double leg + 2 single leg/sideStart hands overhead on toes; drop as fast as possible landing on one leg; find a position that can create success
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Pause Squat Jump3 jumps2-second pause at the bottom; hands on hips; focus on soft landing; pretend you have to jump right away
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Double block jump2 reps (1 rep = 2 jumps)Think 2 blocks in same spot; aim for height on both; minimal time on ground; rest a few seconds between reps
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