Volleyball Warm-Up: Shoulders, Passing, and Footwork

A volleyball-specific warm-up that starts with rotator cuff activation using bands, moves to overhead and forearm passing in pairs, and finishes with net footwork and block jumps. It prepares the shoulder for hitting and reviews the basic skills.

How to play

1. Pairs with one band and one ball. Minutes 0-3: shoulder external and internal rotations with the band, 12 per arm, and band pull-aparts in front of the chest, 12 reps.
2. Minutes 3-6: overhead sets in pairs about 13 feet apart; every 30 seconds switch to forearm passes. Count passes in a row without a drop.
3. Minutes 6-8: one student tosses to the side of the partner, who shuffles over and bumps back; 1 minute each.
4. Minutes 8-10: in lines along the net, three-step side shuffle and block jump with hands above the net, landing on both feet.
5. Minutes 10-12: easy hitting in pairs: one tosses high and the other hits at half speed down toward the partner.

Rules

• Hold bands firmly and never let go of a stretched band toward someone.
• On the block, land on your own side and on both feet.
• Hits are at half speed: this is a warm-up, not a game.

Variations

Adaptations

• Limited mobility: do the band work and passing seated, with a partner tossing at chest height.
• Visual impairment: use a larger, brightly colored ball and have the partner call out before each pass.
• Beginners: use a foam or softer ball for passing.

Learning goals

• Activate the shoulder muscles to prevent injuries when hitting and serving.
• Perform overhead and forearm passes after moving to the ball.
• Coordinate the side shuffle with the block jump.

Equipment for a class of 25

• resistance bands: 13
• volleyballs: 13
• net: 1

Teacher tip

Students usually rush the band work: ask for 2 seconds out and 2 back. Have the net set up before class so the flow is not interrupted.

More activities like this

More warm-ups for High School