How to Warm Up Properly Before Playing in the Heat

Jeano Pangan
Jul 11
3 min read

Whether diving into a beach volleyball game or stepping onto the volleyball court, playing in the summer heat can be tough on your body. That’s why warming up isn’t just optional, it’s essential. A proper warm-up helps you avoid injuries, boost performance, and keep your energy levels up, especially under the sun.

Here’s how to do it right.

Why Is Warming Up Important in Hot Weather?

Warming up prepares your muscles, heart, and lungs for physical activity. It also helps your body adjust gradually in high temperatures, so you're not suddenly overwhelmed by the heat. This is especially important when playing beach volleyball or joining outdoor kids' activities under the sun.

What Are the Best Warm-Up Exercises for Volleyball?

Searches like "what warm-up exercises should I do before volleyball?" are common, and for good reason. Here are simple yet effective options:

1. Dynamic Stretching

Start with arm circles, leg swings, and torso twists to loosen your joints and gently increase your heart rate.

2. Light Jogging or Skipping

Jog around the volleyball court or skip rope for 2 to 3 minutes. This builds a steady rhythm for your body and gets your blood flowing.

3. Ladder Drills or Cone Drills

Ideal for both kids and adults, these exercises improve footwork and coordination, perfect for fast-paced beach volleyball.

4. Volleyball-Specific Movements

Practice short bursts like shuffles, jumps, and lunges. Mimic real-game actions to activate the muscles you'll actually use.

What Are the Different Kinds of Warm Up?

There are three main types:

General Warm Up: Light cardio to increase blood flow (jogging, skipping).
Dynamic Warm Up: Movement-based stretches to activate muscles (leg swings, lunges).
Sport-Specific Warm Up: Mimics the actual game (blocking, spiking, shuffling).

Combining all three creates a complete routine that prepares your body for intense matches on the sand or court.

Tips for Warming Up Safely in the Heat

Hydrate before you start: Don’t wait until you’re thirsty
Wear light, breathable clothing: Especially for beach volleyball
Start slow: Let your body ease into movement
Cool down afterward: Stretch again and hydrate to help your body recover

Planning to play with friends or get your kids into sports? Volley’s kids' activities are designed with safety and fun in mind.

Volleyball in Abu Dhabi: What’s Coming

Looking forward to playing volleyball in Abu Dhabi? Stay tuned for the upcoming academy in Abu Dhabi, where players of all levels will have access to expert training, top facilities, and skill-based programs perfect for kids and adults alike.

Follow updates at Volley to be the first to know when it launches.

FAQs

What should I avoid when warming up in the heat?

Avoid static stretches before intense activity, and don't skip hydration. Also, avoid warming up in direct sun for too long.

Can kids use the same warm-up routine as adults?

Kids can use simplified versions of the routine. Always monitor their energy and provide breaks as needed.

Is warming up necessary if I already feel warm from the weather?

Yes. Being hot isn’t the same as being physically prepared. You still need movement-based warm-up exercises to activate your muscles and prevent injuries.

Ready to hit the court safely this summer? Book your session through Volley’s Rent and Play and stay cool, safe, and strong, even when the heat is on.