My warm up is mainly based on mental conditioning...
Take a nice jog around the track (or court) to get the blood flowing, and have time to think. It's a nice minute or two where I'm alone, away from coaching and thinking about anything but me. I get to visualise my sets, my serves and passes. Running is realise peaceful and just gives me that time to mentally prepare. A clear mind helps me concentrate on my skills.
I think streching is key... I quickly warm up my shoulder (since I don't hit except for a jump serve), strech my calves, quads, hami's and stomac (what i feel help me jump higher) and then my hands.
Last, since I'm a setter, I just try to set from my spot to my outside hitter, over and over again. Nothing is wrong with some repetition.
Thats my pre-game
