Volleyball Wrap-Up: Spiking Shoulder, Wrist and Jump

A recovery and stretching sequence for after volleyball, covering the dominant spiking and serving shoulder, the wrists and fingers used for setting, and the jumping legs. Students work in pairs along the net, with a partner checking posture.

How to play

1. Walking along the net, wide slow arm circles and gentle hand shakes (1 min).
2. Back of the shoulder: arm across the chest held by the other forearm, 25 s per side; the partner checks that the shoulder doesn't rise (2 min).
3. Chest and front of the shoulder with the forearm on the net post or wall, turning the body away, 25 s per side (2 min).
4. Wrists and fingers: wrist extension and flexion with the arm straight, and finger spread against the other palm, 20 s per position (2 min).
5. Standing calves and quads holding a partner for balance, 20 s per side (2 min).

Rules

• Never stretch the shoulder into pain; after many spikes, maximum intensity is 3 out of 10.
• Only use the net post for support if it is securely anchored and padded.
• The partner watches and corrects with words, without moving the classmate's arm.
• Put the balls away in the cart before starting so nobody steps on them.

Variations

Adaptations

• Sitting volleyball or wheelchair users: skip the leg block and extend the finger and wrist block.
• Deaf or hard of hearing: the partner corrects with agreed gestures (thumbs up, hand pressing the shoulder down).
• Shoulder discomfort: replace the chest stretch with relaxed-arm breathing and tell the teacher.

Learning goals

• Identify the structures that volleyball stresses most.
• Apply shoulder and wrist stretches with correct technique.
• Practice peer observation and verbal correction.

Teacher tip

Explain that a volleyball player's dominant shoulder often loses internal rotation, which is why the posterior stretch matters. Use it as the fixed closing routine for every class in the unit.

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