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    PE4 Volleyball Exercises PDF

    Uploaded by

    aubrey abelido
    This document provides instructions for warming up and cooling down for volleyball. The warm up includes running laps, lunges, arm swings, high and long skips, and ball throws with a partner. The cool down stretches various muscle groups like calves, quads, shoulders, lower back, hamstrings, inner thigh, outer thigh, glutes, triceps, and biceps. Stretches are described in detail and include poses like butterfly, lunges, and bringing arms across the chest or back.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    PE4 Volleyball Exercises PDF

    Uploaded by

    aubrey abelido
    39 views3 pages
    This document provides instructions for warming up and cooling down for volleyball. The warm up includes running laps, lunges, arm swings, high and long skips, and ball throws with a partner. The cool down stretches various muscle groups like calves, quads, shoulders, lower back, hamstrings, inner thigh, outer thigh, glutes, triceps, and biceps. Stretches are described in detail and include poses like butterfly, lunges, and bringing arms across the chest or back.

    Original Description:

    PE 4

    Original Title

    PE4 Volleyball Exercises.pdf

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    © © All Rights Reserved

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    This document provides instructions for warming up and cooling down for volleyball. The warm up includes running laps, lunges, arm swings, high and long skips, and ball throws with a partner. The cool down stretches various muscle groups like calves, quads, shoulders, lower back, hamstrings, inner thigh, outer thigh, glutes, triceps, and biceps. Stretches are described in detail and include poses like butterfly, lunges, and bringing arms across the chest or back.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    39 views3 pages

    PE4 Volleyball Exercises PDF

    Uploaded by

    aubrey abelido
    This document provides instructions for warming up and cooling down for volleyball. The warm up includes running laps, lunges, arm swings, high and long skips, and ball throws with a partner. The cool down stretches various muscle groups like calves, quads, shoulders, lower back, hamstrings, inner thigh, outer thigh, glutes, triceps, and biceps. Stretches are described in detail and include poses like butterfly, lunges, and bringing arms across the chest or back.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Volleyball CoachManual

    WarmUp and Cool Down

    Warm up:
    2 laps runningaround the gym or 3 laps running around
    the court -
    Forward lunges
    - Full length of court
    Side lunges
    - Full length of court
    Arm swings clockwise walkingforward
    Arm swings counterclockwise walkingforward -
    High skips (less distance more height) - Use arms
    to project up
    Long skips (more distance less height)
    - Use arms to propel out - Side shuffle facing
    wall
    - Baseline to baseline (face same way)
    Ball throws with partner (right and left arms)
    - Throw down to ground (one bounce to partner)
    - Throw to partner
    - Both arm throw down (one bounce to partner)
    - Both arm throw to partner

    Cool down:
    Calf
    - Place toes on wall and leave heel on the
    ground (middle of foot should be lifted)
    - Lean forward to wall -
    Quad
    - Stand balanced (alone or use object to help)
    - Bend leg back and pull foot up to stretch
    the quad
    Shoulder
    - Sitting or standing
    - Fold right arm across chest
    - Use left hand to pull toward the body
    - Repeat on other side
    Lower back
    - Sitting on the ground
    - Curl into a ball with legs bent at the
    chest and arms wrapped around legs
    - Pull legs into body
    - Do not rock back and forth
    Hamstring
    - Sitting on the ground with both feet outstretched
    in front
    - Lean forward to touch toes
    Inner thigh
    - Sitting on the ground (butterfly pose)
    Bend legs and have bottoms of both feet
    touching one another
    - Gently push knees/legs down toward the ground
    - Lean forwardto get a better stretch
    Outer thigh
    - Sitting on the ground with both feet outstretched
    in front
    - Fold right leg over left (keep left leg straight)

    - Use left arm to pull right leg toward the


    body
    - Repeat on other side
    Glutes
    - Sitting on the ground with legs bent and feet
    flat on the ground
    - Fold right leg over the left and pull toward
    body
    - Repeat on other side
    Triceps
    - Sitting or standing
    - Bend right arm over and back (as if reaching
    for the back of the neck)
    - Use left arm to grab elbow and pull back
    - Repeat on the other side
    Biceps
    - Sitting or standing
    - Bring arm back and hold on to the wall
    or any stationary object
    - Keep arm straight
    - Pull back toward opposite side of body
    - Repeat on other side

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