Volleyball Conditioning - Mobility

Hi! Welcome to my fourth blog post, where I will be demonstrating yet another exercise for you to try. This one focuses on mobility, which is important in many sports that involves fluid movement. When playing volleyball, it is extremely important to have quick movements that are also fluid in action. For example, a jerky movement when passing a driven ball can equate to a shank (missed pass), but a fluid movement to the ball and a steady platform can achieve you a perfect pass to your target.


Today's exercise is called lunge and twist. However, it isn't performed the same way I thought it would be.


You will start in a standing position, with hips and toes both facing forward (Oldenburg 62).
Then you will take a step forward with your right foot and sink into a lunge position.
"In the lunge position, the right leg flexes at the hip and knee to create a 90-degree angle between the upper and lower leg," (Oldenburg 63).
Your left leg should be slightly extended from the hip which should create an angle larger than 90 degrees (Oldenburg 63).
Now, the twist happens. When lunging with your right foot in front, let your right hand reach toward your left heel and raise your left arm over your head (Oldenburg 63).
Hold this pose for one whole second.

Lunge and twist position.

A common error mentioned is holding your breath. Why do you think holding your breath when exercising shouldn't be done? Let me know in the comments below!




Oldenburg, Steve. "Mobility." Complete Conditioning for Volleyball. Champaign: Human Kinetics, 2015. 62-63. Print.