Stay Limber With These Sitting Stretches for Basketball or Volleyball

Rocky Mount Event Center hosts basketball and volleyball tournaments throughout the year. We host elite athletes of all ages at our indoor sports facility. These participants play at the top of their game, which means staying limber, stretching, and warming up before they hit the court. Today’s blog from Rocky Mount Event Center discusses some sitting stretches to stay limber for basketball or volleyball

Related Post: Preparation Tips for Basketball Tournaments


The hamstring stretch is vital to basketball and volleyball players because there are a lot of fast movements all over the court. 

  1. Sit cross-legged on the floor. 
  2. Straighten out one leg and keep the other bent at the knee. 
  3. Lean forward slowly towards your outstretched foot and feel the stretch. 
  4. Hold it for 30 seconds. 
  5. Repeat with the other leg.

Butterfly Stretch

You don’t want to strain your hip or groin as you are accelerating and cutting across the court. A butterfly stretch helps protect your muscles by improving strength and range of motion. 

  1. Sit with your knees bent outward and the soles of your shoes together.
  2. Push your knees slowly to the floor while feeling the stretch.
  3. Hold for 30 seconds.


Basketball and volleyball players need their arms to be in top condition. No one wants to hurt their shoulder because that hinders a lot of movement in both sports. A shoulder stretch can lead to less wear and tear on your arms.

  1. Put one arm behind your head.
  2. Have that same hand touch the same shoulder.
  3. Use your other arm to push the bent arm backward a little bit until you feel the stretch.
  4. Hold for 30 seconds.
  5. Repeat with the other arm.

Related Post: Enhance Your Skills on the Volleyball Court

Basketball & Volleyball at Rocky Mount Event Center

You don’t need to be moving around or even standing to get some good stretches in while you wait to compete on the volleyball or basketball court. Contact us online or call (252) 231-3490 to learn more about our indoor sports facility!