Server's Stretch With a Balanced Ball

Stretches for the shoulders, wrists, and back, the areas volleyball works hardest, with a small challenge: balance a ball or pass it slowly while stretching. The challenge keeps everyone slow and focused.

How to play

1. Pairs, one ball. Wrists and fingers: press the palm onto the ball on the floor and gently stretch the forearm; then the back of the hand (2 min).
2. Cross-body shoulder: one arm crosses the chest and the other holds it while the ball balances on the head or the free palm; switch arms (2 min).
3. Back to back: partners pass the ball overhead and then around the side, very slowly, six times each way (2 min).
4. Triceps and lats: one arm bent behind the head, the partner places the ball in that hand and takes it back after ten seconds; switch (2 min).

Rules

• Stretch without bouncing and never into pain.
• If the ball drops, pick it up calmly and continue.
• Breathe normally; don't hold your breath.
• Each pair has room to fully extend their arms.

Variations

Adaptations

• Shoulder injury: wrist and back stretches only, no cross-body arm.
• Wheelchair users: all stretches seated; swap the back-to-back pass for a side pass next to the partner.
• Students with visual impairments: the partner says out loud when they're handing over the ball.

Learning goals

• Stretch the shoulders, wrists, and back after volleyball.
• Lower arousal with slow, precise tasks.
• Learn which body areas volleyball loads.

Equipment for a class of 25

• volleyballs: 15

Teacher tip

Remember that stretching at the end helps students calm down; it doesn't prevent soreness. Letting students choose their ball challenge keeps them focused without raising heart rates.

More activities like this

More cool-downs for Middle School