13 Yoga Positions that Will Amp Up Your Volleyball Game

Author: Samantha Freeman
June 18, 2015

Samantha Freeman

Samantha Freeman

Samantha is a student at George Mason University, studying events management with a minor in technical theater.She enjoys running, traveling and anything involving avocados.
Samantha Freeman

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yoga positions

I’ll be the first to say that I am horrendous when it come to cross-training. It’s not that I don’t understand the importance of it; I would rather just take an extra day off from my training schedule than do another workout that I’m pretending to know how to do. I realize that this is a petty excuse so I’ve been trying to incorporate yoga into my weekly routine and let me say, it’s been wonderful. As a frequent runner I’ve noticed less pain in my calves and shoulders from a physical perspective as well as concentration and mental clarity which can benefit all athletes in adrenaline-fueled, high-stress situations.

Yoga Specifically for Volleyball

As far as yoga as cross training for volleyball is concerned, the sport requires the player to jump high and dive low while fully involving the shoulders. As a full body involvement sport, the player must have strength and flexibility in both the upper and lower body with quick, balanced reflexes. A large part of this focuses on core strength- when the core is strong, the increased coordination will help players move around the court and be less prone to injury. Yoga supplies volleyball players with a chance to decompress mentally, while stretching, lengthening and building strength in these muscle groups. Below are yoga positions that can benefit volleyball players in opening their shoulders, jumping, and flexibility. Click the pose name for step-by-step instructions.

Yoga Positions for Opening Shoulders

Opening the shoulders is important for volleyball players as the shoulders are actively involved in hitting, serving, etc.

Yoga Positions for Jumping

These yoga poses will strengthen the muscles in your glutes, calves, and quads. By using your body weight and gravity as resistance in a stationary position, you are training your muscles for a higher and more powerful vertical jump.

Yoga Positions for Flexibility

Flexibility aids in lengthening muscle groups and in turn, increasing speed. By developing flexibility and opening the hips, players can move around the court faster with an increased ability to move laterally.

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About The Side-Out Foundation

The Side-Out Foundation founder of Dig Pink®, teams with the volleyball community to inspire science and hope in the match against breast cancer. Side-Out is the only charity using the power and teamwork of the volleyball community to beat cancer and is directly responsible for extending the lives of stage 4 breast cancer patients For more information on news, blogs, and events relating to the organization, subscribe to Side-Out’s newsletter. For any additional information, please contact The Side-Out Foundation online.

Comment


  • James Emerich

    Im wondering how long you should hold each of these poses?

  • Samantha

    Since yoga is very dependent on breath control, it is recommended that you hold each position for 6-8 breaths, which translates roughly to 30-40 seconds. For the flexibility poses, it is recommended that you hold these positions longer so you’re not just demonstrating your current flexibility, but improving it.

  • James Emerich

    Thanks for the info Samantha!


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