Ankle Swings are a great dynamic warm-up and one of our favorite volleyball drills here are volleyball1on1.com. What we like about this drill like many of our other dynamic warm-up drills is that it fires up your glutes as well as opens your joints and hips. We feel this is a great drill to do in combination with other dynamic warm-up drills like: Over / Unders, Leg Holds, and Shin holds.
The benefits of a dynamic warm-up in volleyball has been recommended by rehabilitation specialists and performance oriented coaches alike. By activating key muscle groups, large and small, prior to more ballistic movements, (Example – Passing, spiking, defense and blocking) many common overuse injuries can be avoided.
Many of Volleyball1on1 top instructors including, Stein Metzger, Mike Diehl, Gary Sato, Alan Knipe, Tom Black and Marcin Jagoda recommend this during warm-up.
