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DCL
What we love about volleyball is that, when done outdoors, it has the potential to be a completely green workout especially if you buy a [used ball and net, or one made from recycled materials). All that's required is the ball, net, a line drawn in the dirt, and your own energy. Problem is: if you neglect to keep your body in balance, injury can throw off the whole green theme. How? Meds, casts, surgery—not so green...So how do you keep your game green, and improve it while you're at it? Yoga!
Desi Batlett one of our favorite personal trainer/yoga instructor extraordinaires, trains tons of athletes on bettering their game with yoga by stretching the main muscle groups while strengthening the supporting muscles specific to each sport. When it comes to volleyball, here's Desi's suggested yoga series:
Chair Pose
Helps to strengthen the glutes and the low back (it's also the same prep/power position used for volleyball).
Triangle Pose
Helps to strengthen the muscles responsible for torso rotation. It's great for when you have to dive for the shot!
Extended Side Angle
Also great for torso rotation, and length in the lats and shoulders. These are the muscles that help you to reach for the ball.
Boat (side to side variation)
Same as boat pose, but bring your hands together and turn your upper body slowly to the right, and then slowly to the left. Strengthens the muscles of the core used for turning to reach for the ball.
Wheel
Helps to stretch out all of the muscles in the front of the body. For a more relaxing pose, try it on top of a stability ball. It feels amazing!
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