Volleyball is a dangerous sport. Why do I say this? If you look at a typical youth volleyball team you will find that 15% have a sore lower back, 25% have a cranky hitting shoulder, and 30% have achey knees. These percentages are made up but they are very close.
Why are injury rates so high in volleyball? This is an easy question to answer. You are required to do more jumps and arm-swings than your body is physically prepared for. Volleyball is a repetitive, high impact sport and if you are not physically strong and have joints that articulate properly you will get injured.
To be physically strong you need to have both muscular strength and also strength in your soft tissue (tendons, ligaments, etc..) that supports your joints. Improving your muscular strength and also soft tissue strength is like putting a coating of armour around your joints.
If you are strong but not mobile, you are still at huge risk of getting injured. Your joints need to be able to move through the appropriate range of motion. I am sure that you can think of a ton of really stiff moving volleyball players. Well guess what, I bet they commonly get injured too.
Here is a short-list of injuries you can avoid by being physically strong and mobile:
- Patella Tendinitis (jumpers knee)
- Shoulder Impingements
- Rotator Cuff Tendinopathy
- Patella Tendinitis
- Back Injuries
- Ankle Sprains
- Hip Impingements
- Shin Splints
Volleyball players as young as 13 should be strength training. The purpose of this article is to scare you into understanding how important strength training is for the young volleyball player and also give you three foundation exercises the youth athlete should be performing.
Exercise 1: Goblet Squats
Squatting variations often form the backbone of a volleyball players strength training routine. This exercise is important for two reasons…. to build strong, powerful legs and to also develop the appropriate movement pattern to progress into more advanced squatting variations.
Exercise 2: Single Leg Deadlift with Foot Elevated
This exercise helps improve your hip mobility, strengthens your core, glutes, hamstrings, and most importantly helps build strength and stability around your ankle joint. Young volleyball players need to have strong, mobile ankles so that they are not battling ankle sprains. You also need a strong core to protect your lower back.
Exercise 3: Banded Face Pulls
Face pulls help build strength in the muscles in your upper-back and also in your rear deltoids (back of shoulders). This area is generally weak for most young volleyball players which will increase the risk of shoulder injuries.
Get instant access to our complete vertical education series for FREE Here is what you will receive:
Video 1- Learning to Land… Land softer and more efficiently SO THAT you will have less knee and ankle related injuries.
Video 2- Single Leg Jumping… Develop single leg strength and power SO THAT you will be more symmetrically balanced and driving more force into the ground.
Video 3- Multi-Directional Jumping… Jump more efficiently and in multiple directions SO THAT you can become a more athletic jumper.
Video 4- Neurological Training… Recruit more fast twitch muscle fibers SO THAT you can become a more powerful jumper.
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