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Flexibility
- Volleyball-specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower body explosiveness.
- Dynamic Balance
- Balance is crucial to every aspect of volleyball because good hits and strong blocks are easier when the player is properly balanced. Volleyball players perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
- Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball and a variety of off-balance training aids.
