Download Volleyball Stretching Programs STRETCH 1 Lying cross

Volleyball Stretching Programs
Perform this stretching routine immediately after practice and games. Perform each stretch
gently and slowly, avoiding bouncing and jerky movements. Stretch to the point of
comfortable tension in the muscles. Never stretch to the point of pain or discomfort. Breathe
deeply and slowly while performing each stretch.
Read the description and look at the accompanying picture. Perform the stretch and hold for
a count of 15 seconds, then try to increase the stretch for a 10 second count. Remember to
perform the stretch on both sides of the muscle.
STRETCH 1
Lying cross-over knee pull-up stretch
Muscle Stretched = Buttocks
Lie on you back and cross one leg over the other.
Bring your foot up to your opposite knee and with you
opposite arm, pull your raised knee up towards your
opposite shoulder.
STRETCH 2
Lying leg resting buttocks stretch
Muscle Stretched = Buttocks
Lie on your back and slightly bend one leg. Raise your
other foot up onto your bent leg and rest it on your
thigh. Reach forward, holding onto your knee and pull
towards you.
STRETCH 3
Wall Chest Stretch
Muscle Stretched = Upper and Lower Chest
Stand with your arm extended and you forearm at
right angles to the ground. Rest your forearm against
a wall and then turn your shoulders and body away
from your extended arm. Lift your arm up the wall to
get the stretch deeper into your chest.
STRETCH 4
Sitting single leg hamstring stretch
Muscle Stretched = Hamstrings
Sit with one leg straight out in front and toes pointing
upwards. Bring your other foot towards your knee.
Keeping your head up, and your shoulders in line with
your foot, bend at the waist towards your foot
© copyright Iceberg Fitness, 2005. All rights reserved.
STRETCH 5
Lying knee-to-chest stretch
Muscle Stretched = Lower Back
Lie on your back and keep one leg flat on the ground,
Use your hands to bring your other knee into your
chest
STRETCH 6
Lying leg crossover stretch
Muscle Stretched = Lower Back
Lie on your back and cross one leg over the other.
Keep your arms out to the side and both legs
straight. Let your back and hips rotate with your leg
STRETCH 7
Leaning heel-back Soleus Stretch
Muscle Stretched = Lower Calves
Stand upright while leaning against a wall. Place one
foot approximately 1 foot behind the other. Make
sure that both toes are pointing forward and the heel
is on the ground. Bend BOTH your front and back
knee and lean against the wall
STRETCH 8
Leaning heel-back calf stretch
Muscle Stretched = Upper Calves
Stand upright and lean against a wall. Place one foot
as far from the wall as is comfortable and make sure
both toes are pointing forward and both heels are on
the ground. Keep your back leg straight and lean
towards the wall
STRETCH 9
Lying side quad stretch
Muscles Stretched = Quadriceps
Lie on your side and pull your top leg behind your
buttocks. Keep your knees together and push your
hips forward
© copyright Iceberg Fitness, 2005. All rights reserved.
STRETCH 10
Foot behind shin stretch
Muscle Stretched = the front of the shins
Stand upright and place the top of your toes on the
ground behind you. Push your ankle to the ground
STRETCH 11
Reverse shoulder stretch
Muscle Stretched = Front of the Shoulders
Stand upright and clasp your hands together behind
your back. Slowly lift your hands upwards without
bending your elbows or leaning forward. Use a towel
if you can’t clasp your hands
STRETCH 12
Rising stomach stretch
Muscle Stretched = Abdominals
Lie face down and bring your hands close to your
shoulders. Keep your hips on the ground, look
forward and raise up by straightening your arms
STRETCH 13
Assisted Tricep Stretch
Stand with your hand behind your neck and your
elbow pointing upwards. Use your other hand to pull
your elbow down
STRETCH 14
Kneeling reach forward stretch
Muscles Stretched = Upper Back
Kneel on the ground with your buttocks on your
heels, and reach forward with your hands. Let your
head fall forward and push your buttocks into your
feet
© copyright Iceberg Fitness, 2005. All rights reserved.