From John Thomas,
Your Guide to Volleyball.
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I can not stress enough how important a proper warm up is when playing volleyball. It is crucial for better performance and the prevention of injury. By slowly increasing blood flow your muscles will feel less stiff and you will feel stronger and ready to play. It can also be used as a time to mentally prepare for the game. Use it as a chance to leave your hectic day behind and get into the mood to play.

It is important to always include a thorough stretch in your warm up. Flexible muscles are strong muscles and you will feel the improvement in your play. View your warm up as a gradual transition into playing, which will be easier on the body and put you in the right mind-set.

Specific Health Benefits

• Elasticity of the muscles is improved.
  
  
• Joints experience an improved range of motion.
  
  
• Hormonal changes allow for the improved utilization of carbohydrates and fatty acids for energy.
  
  
• The heart is less stressed as the blood vessels dilate, or relax.

A Typical Warm Up

1. Begin with a slow jog around the court. Five to eight laps should be sufficient to get your blood pumping. Mix in other movements like jogging backwards and kicking your knees up.
   
   
2. Stretch thoroughly, giving special attention to your back, legs, and shoulders.
   
   
3. After stretching, go through some drills at half speed and gradually pick up the tempo as you feel more comfortable.
   
   
4. Warm up your shoulders by throwing a ball back and forth with a partner.
   
   
5. Peppering with a partner is a great drill to begin with. It allows you to get comfortable with the ball through passing and is perfect for making sure that your hitting shoulder is ready to play.
   
   
6. Passing drills will allow you to gradually move into more intensive activities.
   
   
7. Blocking drills are perfect to warm up the legs and the muscles involved in jumping. Plus, it is a nice time to get in some extra reps and practice your technique.
   
   
8. At this point, you should be ready to play at full speed.

Additional tips

• Do not stretch cold muscles. Always begin with some sort of aerobic exercise and then stretch.
  
  
• Listen to your body. Do not play at full speed until you feel ready to do so. If a particular area feels stiff, give it some extra attention.