Maximize Your Beach Volleyball MobilityMar 08, 2023
Importance of Mobility for Beach Volleyball Players
Beach volleyball is an exciting and physically demanding sport that requires a great deal of mobility and flexibility. As a player, it is important to incorporate mobility exercises into your at-home workout routine in order to enhance your skills on the court.
Mobility exercises are designed to improve the range of motion and flexibility in your joints, muscles, and ligaments. They also help to increase blood flow, reduce the risk of injury, and promote overall physical wellness. By incorporating these exercises into your regular routine, you can improve your performance and stay at the top of your game.
Shoulder Mobility Exercises
Spine Mobility Exercises
Hip Mobility Exercises
1. Shoulder Mobility Exercises for Beach Volleyball Players
Shoulder mobility is crucial for beach volleyball players, as it allows you to reach and hit the ball with maximum force and accuracy. Here are some effective shoulder mobility exercises that you can do at home:
Arm Circles - Stand with your feet shoulder-width apart and your arms extended straight out to the sides. Slowly rotate your arms in a circular motion, gradually increasing the size of the circle.
Shoulder Rolls - Stand with your feet shoulder-width apart and your arms relaxed at your sides. Slowly roll your shoulders forward and backward in a circular motion.
Wall Angels - Stand with your back against a wall and your arms extended straight out to the sides. Slowly move your arms up and down, maintaining contact with the wall at all times.
- 90-Degree Wall Crawl - Hold a light resistance band in a 90-degree position against a wall. You will crawl up the wall 2 inches at a time, slowly, and back down while maintaining resistance on the band. You can see this is the video below.
2. Spine Mobility Exercises for Beach Volleyball Players
A flexible spine is essential for beach volleyball players, as it allows you to bend and move with ease on the court. Here are some effective spine mobility exercises that you can do at home:
Cat-Cow Stretch - Get down on your hands and knees, with your wrists under your shoulders and your knees under your hips. Slowly arch your back and tuck your chin towards your chest, then lower your back and lift your head towards the ceiling.
Seated Twist - Sit on the floor with your legs extended straight out in front of you. Bend your right knee and place your foot on the outside of your left thigh. Twist your torso to the right, placing your right hand on the floor behind you for support.
Cobra Pose - Lie on your stomach with your hands on the floor under your shoulders. Slowly lift your chest off the ground, keeping your elbows close to your body.
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3. Hip Mobility Exercises for Beach Volleyball Players
Strong and flexible hips are essential for beach volleyball players, as they
allow for quick movements and jumps on the sand. Here are some effective hip mobility exercises that you can do at home:
- Hip Circles - Stand with your feet shoulder-width apart and your hands on your hips. Slowly rotate your hips in a circular motion, gradually increasing the size of the circle.
- Lateral Lunge - Stand with your feet hip-width apart and take a big step to the side with your right foot. Bend your right knee and shift your weight towards your right foot, keeping your left leg straight. Repeat on the other side.
- Hip Flexor Stretch - Kneel on one knee with the other foot flat on the ground in front of you. Lean forward, keeping your back straight, until you feel a stretch in the hip of the kneeling leg. Repeat on the other side.
- World's Greatest Stretch - Watch Coach Chad walk us through the World's Greatest Stretch for those tight hips!
Incorporating these mobility exercises into your regular workout routine can help you to become a better beach volleyball player. Remember to always warm up before exercising and to listen to your body to avoid injury. With consistency and dedication, you can improve your mobility and take your game to the next level.
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