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

Preparation for a volleyball match doesn’t start with the first whistle – it even starts hours before you step on the court. Yet many players, even advanced ones, unknowingly sabotage their performance by making simple but costly mistakes. Here are three prep 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 little, stretch a little, hit a few balls… and then wonder why the first set feels slow, hard, or full of little mistakes.
The real problem:
Your warm-up is not 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 will 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 the intensity. Do your first strong jump before the match, not during it.

Stay sharp on and off the court

Match preparation isn’t just about physical preparation – it’s also about keeping your mind sharp. Many athletes enjoy balancing intense training with moments of strategic recreation to relax and reset. If you are looking for a place to rest between matches while still engaging your brain, you can check out Pinko CasinoWhere you will find a variety of games designed for players who enjoy testing their decision making and strategy skills in different environments.

You don’t prepare mentally

Most players underestimate the mental aspect of match preparation. They think “I’ll focus when the game starts.”
But your brain doesn’t work that way.
If you start a match useless, tense or confusing, it takes several rallies – sometimes an entire set – to set it up.

Signs that your mental preparation is wrong:
Just before warm-up you scroll your phone
You think too much about your opponent instead of your own game
You start 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 (“reach high”, “fast feet”, “strong core”)
Breathe deeply to calm your nerves
A calm, focused athlete makes good decisions from the first ball.

You are not fueling your body properly

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

Fix:
2-3 hours before the match: light carbohydrates + lean protein
Examples: Rice + Chicken, Pasta + Vegetables, Oatmeal + Fruit
30-60 minutes before the match: A small, easily digestible snack
Examples: bananas, small granola bars, electrolyte drinks
Your energy should be at its peak during the match – don’t crash halfway through.

Bonus tip: Avoid last-minute stress
Great players stick to their routines.
A last-second run, forgetting knee pads or panicking about your jersey number creates unnecessary stress that strains your muscles and steals focus.
Get your bag ready early.
Prepare your mind quickly.
Prepare your body early.
These little habits separate the “good players” from the truly reliable ones.