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Physical Education-4-Week 3

This document outlines a module on dynamic volleyball warm-up exercises. It introduces 11 dynamic warm-up exercises for volleyball players, including high knees, sumo squats, spider-man exercises, and lunges. Each exercise is described along with its purpose, such as preparing the lower body for jumping, opening the hips, or strengthening muscles around the knees. Students are instructed to perform and take photos or videos of themselves doing each exercise. They then identify exercises from pictures and write the purpose of each one. The purpose of learning these warm-ups is to prepare the body for volleyball and prevent injuries through increased blood flow and range of motion.

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Wade Dach
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87 views8 pages

Physical Education-4-Week 3

This document outlines a module on dynamic volleyball warm-up exercises. It introduces 11 dynamic warm-up exercises for volleyball players, including high knees, sumo squats, spider-man exercises, and lunges. Each exercise is described along with its purpose, such as preparing the lower body for jumping, opening the hips, or strengthening muscles around the knees. Students are instructed to perform and take photos or videos of themselves doing each exercise. They then identify exercises from pictures and write the purpose of each one. The purpose of learning these warm-ups is to prepare the body for volleyball and prevent injuries through increased blood flow and range of motion.

Uploaded by

Wade Dach
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Republic of the Philippines

PRESIDENT RAMON MAGSAYSAY STATE UNIVERSITY


(Former Ramon Magsaysay Technological University)
Iba, Zambales

College / Department Department of Physical Education


Course Code PEN 4
Course Title Teams Sports
Place of the Course in the General Education
program
Semester & Academic Year Second Semester, AY 2020 – 2021

MODULE NO. 3
WEEK 3
DYNAMIC VOLLEYBALL WARM-UP EXERCISE

INTRODUCTION
A warm-up generally consist of a gradual increase in intensity in physical activity (a pulse
raiser), joint mobility exercise and stretching, followed by the activity. For example, before
running or playing an intensive sports, athlete might slowly jog to warm their muscles and
increase their heart rate. Warming up is the preparation to physical exertion or a performance by
exercising or practicing gently beforehand, usually undertaken before a performance or practice?
It is widely believed to prepare the muscles for vigorous actions and to prevent muscle cramps
and injury due to overexertion.
Warming up helps prepare your body for aerobic activity. A warm-up gradually revs up your
cardiovascular system by raising your body temperature and increasing blood flow to your
muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

INTENDED LEARNING OUTCOMES (CILO)

 Know the importance and benefits of warm-up in our body/muscles


 Applying before doing an intensive sports
 Demonstrate the proper warm-up

DYNAMIC WARM-UP

Dynamic warm-up is “moving while you stretch” or stretching through a joint’s full range of
motion and preparing muscles for more intense exercise to come. A dynamic warm-up promotes
blood flow, helps PREVENT INJURY and muscle soreness, as well as helps improve overall
performance. It is a sequential series of movements performed prior to physical activity.
DYNAMIC WARM-UP EXERCISE

HIGH KNEE HUG FOR BALANCE

Purpose: stretches hip flexors used in


volleyball and also adds a component of
balance training for the opposing ankle.

HIGH KNEES

Purpose: plyometric exercise that prepares the


lower body of eventual explosive activity (i.e.
jumping). Also since this is single leg in
nature, it adds single-leg balance training.

SUMO SQUAT

Purpose: dynamic stretch that opens up hips


and gets body through range of motion
low/medium volleyball position.
QUAD STRETCH

Purpose: dynamic stretch that warm-up the leg


muscles and adds balance component with
opposite ankle.

SPIDER-MAN EXERCISE

Purpose: warm-up core and shoulders while


adding benefit of preparing body for lunging
motions used in volleyball by dynamically
stretching hips.

SPEED SKATER

Purpose: a dynamic balance exercise that


strengthens the muscles around the knee is a
safe, low-level single leg plyometric exercise.

LUNGE ELBOW TO INSTEP

Purpose: this is perfect ALL IN ONE exercise.


It stretches the hips, wakes up the ankles,
prepares the posterior chain to fire, opens up
the mid-back region for rotation and stretches
the hamstrings
BASIC VOLLEYBALL SHUFFLE

Purpose: dynamic movement that prepares the


body for mid-low level volleyball position.

move sideward

FRONT STRAIGHT LEG RUN

Purpose: wakes up the ankles, muscle around


the lower leg, and posterior chain with a low
level plyometric activity.

TOY SOLDIER

Purpose: activates hamstrings while also


stretching their range of motion.

LATERAL LUNGE

Purpose: works on active stretching through


the entire range of motion of a lunge
transaction move.
ACTIVITY

Direction: Take a picture or a video of you doing the different dynamic warm-up exercise.

1. HIGH KNEE HUG FOR BALANCE


2. HIGH KNEES
3. SUMO SQUAT
4. QUAD STRETCH
5. SPIDER-MAN EXERCISE
6. SPEED SKATER
7. LUNGE ELBOW TO INSTEP
8. BASIC VOLLEYBALL SHUFFLE
9. FRONT STRAIGHT LEG RUN
10. TOY SOLDIER
11. LATERAL LUNGE

EXERCISE

Direction: Name the dynamic exercise being shown in the pictures below. Write your
answer in the adjacent box and write the purpose of each dynamic exercise.
REFLECTION
What am I learning today? Why am I learning this? How will I know I have learned?

SUGGESTED READINGS
 http://www.theartofcoachingvolleyball.com/20-dynamic-volleyball-warmup-exercises-
with-marie-zidek/
 http://en.m.wikipedia.org/wiki/warming_up#:-:text=A%20warm%20up%20generally
%20consists,and%20increase%20their%20heart%20rate.
 http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517

RESOURCES
 http://www.theartofcoachingvolleyball.com/20-dynamic-volleyball-warmup-exercises-
with-marie-zidek/
 http://en.m.wikipedia.org/wiki/warming_up#:-:text=A%20warm%20up%20generally
%20consists,and%20increase%20their%20heart%20rate.
 http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517

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