All teams should have drills for volleyball practice for shoulder warm up. A good shoulder warm up can help prevent shoulder problems from developing.
Volleyball players need shoulder exercises for improve shoulder flexibility, mobility and stability.
The purpose of this exercise is to improve the mobility around the shoulders.
Hold a broomstick, rope, or towel in front of your hips with a wide overhand grip. Slowly move the bar up overhead and back behind your body. You should feel a stretch in your chest and shoulders.
Continue back to the start position following the same path. Make sure not to bend at the elbows or arch your lower back too significantly.
Scap Push Up (Push Up Plus)
A scap push up is basically a push up without any movement at the shoulder or elbow joints.
The main purpose of scap push ups is to strengthen and activate the serratus anterior muscle. When shoulder dysfunction is present, often the first muscle to stop functioning properly is the serratus anterior. Training the serratus anterior helps prevent shoulder dysfunction by holding the scapulae tighter to the ribcage.
Start in push up position. While keeping your arms straight, lower your body towards the floor bringing your shoulder blades together.
If you arent strong enough to do this from the floor position, you can do this exercise standing with your hands against the wall.
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