3 Mistakes You’re Probably Making When Preparing for a Volleyball Game (And How to Fix Them)

Preparation for a volleyball match doesn’t start with the first whistle — it starts hours before you even step onto the court. Yet many players, even advanced ones, unknowingly sabotage their performance with simple but costly mistakes.
Here are three preparation mistakes you’re probably making… and exactly how to fix them.

You Warm Up, But Not the Right Way

Most players think they warm up properly. They jog a bit, stretch a little, hit a few balls… and then wonder why the first set feels slow, stiff, or full of small errors.
The real issue:
Your warm-up isn’t specific enough for volleyball.
What your body actually needs:
Dynamic mobility (hips, shoulders, ankles)
Activation (glutes, core, rotator cuff)

Volleyball-specific movements (approach jumps, block jumps, short explosive sprints)
A good warm-up should wake up your nervous system, not relax you. Too much static stretching before a match can even decrease your explosive power.

Fix:
Spend 8–10 minutes on dynamic movement and activation, then gradually increase intensity. Make your first powerful jump before the match, not during it.

You Don’t Prepare Mentally

Most players underestimate the mental side of match preparation. They think “I’ll just focus when the game starts.”
But your brain doesn’t work like that.
If you start a match unfocused, tense, or distracted, it takes several rallies — sometimes an entire set — to settle in.

Signs your mental prep is wrong:
You scroll your phone right before warm-up
You think too much about your opponent instead of your own game
You start the match reacting instead of leading

Fix:
Give yourself a 3–5 minute mental routine:
Visualize your first actions (serve receive, block, attack)
Repeat two or three personal cues (“high reach”, “quick feet”, “strong core”)
Breathe deeply to stabilize your nerves
A calm, focused athlete makes better decisions from the first ball.

You Don’t Fuel Your Body Correctly

What you eat — and when you eat — has a bigger impact on your performance than most players realize.
Common mistakes:
Eating too close to game time → heavy stomach, slow reaction
Eating too little → no energy in the 3rd or 4th set
Drinking only water → you lose electrolytes and slow down

Fix:
2–3 hours before the match: light carbs + lean protein
Examples: rice + chicken, pasta + vegetables, oatmeal + fruit
30–60 minutes before the match: a small, easy-to-digest snack
Examples: banana, small granola bar, electrolyte drink
Your energy should peak during the match — not crash halfway through.

Bonus Tip: Avoid Last-Minute Stress
Great players protect their routine.
Last-second rushing, forgetting knee pads, or panicking about your jersey number creates unnecessary stress that tightens your muscles and steals focus.
Prepare your bag early.
Prepare your mind early.
Prepare your body early.
These small habits separate “good players” from truly reliable ones.

Stay Sharp On and Off the Court

Just as match preparation requires focus and smart habits, many athletes enjoy using strategy and mental sharpness in entertainment as well. If you’re looking for a platform where you can unwind between matches, you can explore Pinco casino, which offers a variety of games and experiences for players who enjoy testing their skills in a different way.

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