Pretzel Stretch
Barbra Fontana

This stretch is an extremely important one for volleyball players because everything you do in this sport puts strain on the back of your thighs, your gluts and your butt. Squatting, lunging, digging - all of these things effect this area of the body.

Lie on your back with your head relaxed on the sand (or ground). Cross your ankle over the opposite knee, then bend the bottom knee up until you feel a stretch in the back of the the thigh that is on top.

Keep in mind, you don't have to get your body in a ball for this stretch.

You don't even need to pull your head off the ground. As with all of these exercises, you should only be moving slightly.

Hip Flexor
Barbra Fontana

Lunging for short shots is another common play that can cause you pain if you're not limber. For this stretch, bend your forward leg, put your hands on your knees or on the ground and lean forward. Don't arch your back, and don't push yourself to the point of pain. The more flexible you get, the more you'll be able to lean forward, but you shouldn't overdo it when you first start out.

Hamstring Stretch
Stein Metzger

The hamstring muscle gets a big-time workout from volleyball, particularly when you're scrambling for a ball the Stein is here. If you don't have flexibility in your hamstring or in the back of your thigh muscle, you may cramp when you move quickly for a ball that's low to the sand.

To do the hamstring stretch properly, don't try to press your nose toward your knee. People do that all the time, and it's a really bad habit. Instead, keep your back straight, put your hands on the knee of your extended leg and push forward a little bit, just until you can feel it in the back of your thigh. Once you feel it, stop.

Neck Stretch
Stein Metzger

When you're jumping up and pounding a volleyball, a lot of strain and tightness builds up in the back of the neck. Can you see it in this picture?

Part of the reason for this tightness is that you're looking up to keep your eye on the ball as you track the set. Another reason is that, for any jump, you use your upper shoulder and neck muscles to get height. If you don't keep this area loose, it'll be tougher for you to sky.

Here, Stein demonstrates a stretch that will keep your neck loose during a match. Grab your wrist and pull down on one arm. As you stretch, lean your head in the opposite direction of the arm being pulled. (In other words, if you're pulling your right arm, tilt your head to the left.) Then, bend your head forward gradually. If you feel a slight pull behind your neck, you're doing it right.

Groin Stretch
Emanuel Rego

To get a better angle on the ball for this pass, Emanuel is leaning sideways in a way that puts a lot of stress on the inner thigh muscle. To avoid injuries when making plays like this, stretch from a sitting position, joining your feet at the front, pointing your knees outward and pushing gently downward. Again, watch your back posture. Never Slouch.