Static and Dynamic Stretches with Video Examples | Volleyball Stretching Ideas
Written by David Hardy, Volleyball Trainer (learn more about David at the end of this article). Videos provided are the property of David Hardy and may not be used without his permission.
Static Stretching vs Dynamic Stretching
When you think of stretching for volleyball players, two words probably come to mind: dynamic and static. Both can be beneficial, but it’s important to know when to use each. We’re going to go over the differences between static and dynamic stretching, then follow that with some video examples.
Static Stretching
Static Stretching is when you stretch a muscle until the point of tension (when you start to feel the “stretch”) and then hold it for at least 30 seconds. This is done for the purpose of lengthening a shortened (or tight) muscle. After a period of about 30 seconds or more, a signal gets transmitted from the tendon to the muscle through its sensory organs, telling it to relax and lengthen.
It’s important to remember that it takes time to initiate the signal, usually at least 30 seconds, so a 10 second stretch for each muscle isn’t really going to cut it.
When should you do static stretching? Only if a muscle is shortened (tight).
Usually, when a muscle is tight it causes an imbalance that affects the way its joint(s) move. This affects the way the body moves as a whole. An example of this would be having very tight hip flexors, which would cause your pelvis to tilt forward.
For a front-row player, this would make it difficult for them to extend their hips straight when they jump. This is where you see piking (shifting the hips back) when jumping. Jumping is what’s called a triple extension exercise because when you jump, you extend at the ankles, knees, AND hips. However, being unable to properly extend your hips takes away from your vertical potential.
Dynamic Stretching
Dynamic Stretching is when you use the force of a muscle, in addition to the momentum of the body, to take a joint through its full range of motion. This is done to prepare the joint, and muscles controlling the joint, for the motions required in the future.
These are your moving warm-ups. I’ve already written a more in-depth explanation on how and why dynamic warm-ups are important, read more about that here.
When should you do dynamic stretching? Before playing, practicing, training, private lessons, camps, or really any activity.
Any muscle you’re about to use, you need to warm up. It’ll help you move better, decrease the risk of injury, and even mentally help you get into the athletic mindset.
Video Examples: Static Stretching
When should you do static stretching? Only if a muscle is shortened (tight).
Cobra Stretch
What It Stretches: Abdominals and Hip Flexors (Stomach/Front Hips)
How To Do This Stretch: Lying on your stomach, with your hands just below your shoulders, extend your arms to lift the upper half of your body off of the ground. Hold for 30 seconds.
Prayer Stretch
What It Stretches: Mid-Lower Back
How To Do This Stretch: From the Table Top position, walk your hands forward and push your hips backward. Allow the upper half of your body and head to relax into the ground. Hold for 30 seconds.
Glute Cross Stretch
What It Stretches: Glutes
How To Do This Stretch: Lie on your back with one of your arms outstretched straight to the side. Take your opposite arm and grab the knee on the same side as the outstretched arm and pull it towards the opposite shoulder until you feel a stretch. Do not allow your hips to twist, the goal here is to pull your thigh around your pelvis. Hold for 30 seconds.
Hamstring Stretch
What It Stretches: Hamstrings (Back of the Thigh)
How To Do This Stretch: Stand with your feet close together and pointed straight ahead. Bend at your hips, pushing your hips backwards until you feel a stretch in your hamstrings and then hold. It is important that you bend at the hips instead of rounding your lower back. Hold for 30 seconds.
Quadriceps Stretch
What It Stretches: Quadriceps (Front of the Thigh)
How To Do This Stretch: Using a wall to maintain balance, bend your knee and the pull your heel forward, towards your butt. In order to get a proper stretch, make sure your knee is pulled back past your hip. Hold for 30 seconds.
Hip Flexor Stretch
What It Stretches: Hip Flexors (Front of Pelvis/Hips)
How To Do This Stretch: In a lunging position, with your legs bent to 90 degrees, tuck your hips until you feel a stretch in the hip of your back leg. Hold for 30 seconds.
Calf Stretch
What It Stretches: Calves (Back of Lower Leg)
How To Do This Stretch: Place your hands on a wall and step one leg backward. Keeping the heel of your back leg down, bend and lean into the font leg until you feel a stretch in the calf of the back leg.
Looking for coaching tools? Check out our printable worksheets!
Chest Stretch (Single)
What It Stretches: Chest
How To Do This Stretch: With your arm about 90 degrees, rest your forearm against the side of a door frame and lightly rotate your torso away from your arm until you feel a stretch in the chest muscle of that side.
Lat Stretch
What It Stretches: Lats (Back muscles along the back of the armpit)
How To Do This Stretch: Grab a bar (or top of a doorway) with your hands about even with your shoulders and sink. Lower yourself until you feel a good stretch in the lats.
Video Examples: Dynamic Stretching
When should you do dynamic stretching? Before playing, practicing, training, private lessons, camps, or really any activity.
Toe Walking
What It Warms Up: Calves
How To Do This Warm-Up: Walk on the balls of your feet with small even steps.
High Knees
What It Warms Up: Calves, Hip Flexors
How To Do This Warm-Up: Lightly jog, pulling your knees up high and staying on the balls of your feet.
Butt Kicks
What It Warms Up: Calves, Hamstrings
How To Do This Warm-Up: Lightly jog, pulling your heels up high, towards your butt and staying on the balls of your feet.
Swing Kicks
What It Warms Up: Hip Flexors, Glutes, Quadriceps, Hamstrings
How To Do This Warm-Up: Take one leg and swing it forward and then swing it backward, before switching legs and repeating.
Walking Lunges
What It Warms Up: Glutes, Quadriceps
How To Do This Warm-Up: Take a step forward, lunging down until both legs are at 90 degrees. Press the heel of your front leg into the ground and push yourself forward, stepping down into the lunge with the opposite leg and repeat.
Side Shuffles
What It Warms Up: Glutes, Calves, Quadriceps, Inner Thighs
How To Do This Warm-Up: With your knees bent, shuffle to one direction, pushing hard off of the back leg and making sure not to cross your feet.
Carioca
What It Warms Up: Glutes, Calves, Inner Thighs
How To Do This Warm-Up: Move sideways crossing forward with the back leg, and after stepping with the leading leg, cross again with the back leg but cross behind and then repeat.
Arm Swing
What It Warms Up: Chest, Shoulders, Upper Back
How To Do This Warm-Up: Swing your arms forward, crossing one over the other, and then swing them back before swinging them forward again, switching the position of the top and bottom arm.
Ball Slam
What It Warms Up: Shoulders, Arms, Lats
How To Do This Warm-Up: Raise the ball high over your head and then slam it down, following through with your arms.
SUMMARY
Static stretching and dynamic stretching both have their place in volleyball and there isn’t necessarily a one-size-fits-all protocol. This is especially true when it comes to static stretching. However, there are a few guidelines you could follow to get the most out of your stretching routine.
As a general rule of thumb, you want to do your dynamic stretches prior to performing any physical activity. If there are any overly tight areas, do static stretches for them in addition to the dynamics.
After the activity, I usually recommend static stretching the muscles you worked during the activity to get them back to their normal resting length.
There’s only so much time before any given practice, match or lesson, so you really don’t want to waste it. Use these guidelines to make sure you get the most out of your warm-up!
DAVID HARDY
NASM-CPT, PES, CAFS
David Hardy has been a volleyball trainer in Northwest Indiana since 2014. A staff member of Trademark Performance Corporation, David trains youth volleyball players of all ages and can often be found on weekends watching his athletes play in local tournaments. Follow David on Instagram and Facebook, or call (219) 319-0110 to book a training session with him today!
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