Warming up after volleyball training

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Every successful volleyball training session includes not only a warm-up phase, the actual exercises and a game, but also the right warm-up. With targeted warm-up and relaxation methods, you can loosen your muscles and the body comes to rest.

Volleyball is a popular team sport.
Volleyball is a popular team sport.

What you need:

  • stretching
  • Hedgehog ball
  • Mats
  • Relaxation music

Why does it make sense to warm up properly?

A consistently carried out warming-up phase, also known as cool-down, has after every volleyballtraining positive influence from the body.

  • The increased heart rate as a result of the training as well as the blood pressure decrease faster to an average value when you warm up. In addition, breathing slows down and the body loses tension and arousal.
  • The stressed muscles are loosened and can relax. The regeneration time is shortened and the muscles are better supplied with oxygen.
  • The metabolic products stored in the muscles are broken down more quickly when they are warmed up. In particular, it is lactate, which in large quantities leads to hyperacidity of the muscle.
  • Often, with the accompanying relaxation after exercise, you feel hungry and you feel a little tired.
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Cool down after volleyball

  1. Run in the group at a moderate pace, do 3-5 laps in the gym. Your pulse rate must not increase, but should adapt to the activity, i.e. decrease.
  2. Then you walk another 1-2 laps in the hall so that your pulse, but also your blood pressure, slowly continues to drop. Meanwhile, consciously breathe deeply into the belly in and out for a long time.
  3. You can also use your poor stretch up a few times for a few seconds before lowering them back down.
  4. Stand in a circle and start stretching the individual muscles. You stretch the muscle groups that were particularly stressed during volleyball training.
  5. Basically, all muscles should be stretched, this ensures a better body feeling.
  6. Tap all muscles with the palm of your hand after stretching to release tension.
  7. To experience intense relaxation, you can do one in pairs massage carry out. Each couple needs a hedgehog ball. While one partner lies down on a mat, the other massages move, Arms and legs of the reclining person. At a sign, the partners change. During the massage you can play soft music in the background.

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