Hey Guys! Volleyball can be pretty tough on all the joints in our bodies from head to toe. That means it is imperative that you train properly to help prevent injury and create joint stability and strength. Below are the top three most common volleyball injuries along with three movements/ exercises to help prevent them. 1. Ankle sprains: - Single leg balance on floor ---> progress to balance pads - Lateral band walks (band around ankle or above knees) - Calf raises (double/single leg) 2. Patellar Tendonitis (aka Jumpers knee) - Spanish Squats (band behind the knees) - Slow Eccentric Squats or lateral step downs - Glute Bridges/ Hip Thrusts (to offload knees) 3. Shoulder injuries ( rotator cuff and impingement ) - Band external rotations (elbow at your side) - Scaption Raises (light dumbbells, ~30degrees forward) - Face pulls or band pull aparts Give these a try as part of warm-up or accessory work 2-3x/week for best prevention.

Being a volleyball parent to a competitive player definitely has its ups and downs! One thing my daughter told me she appreciated was that, since I never played volleyball myself, I didn’t try to coach her. Over time, I’ve learned that one of the most helpful things I can do is just be her biggest supporter. These kids already deal with a lot of pressure—from coaches, teammates, and even themselves. I try to be her safe space, where she knows she’s loved no matter how she plays. No need to be perfect or always “on” to earn that.

This sport truly changed my life in so many ways. It introduced me to lifelong friends, taught me resilience and hard work! It gave me some sort of structure growing up to learn how to navigate tough situations on and off the court. It also gave me confidence. Before volleyball, I was very timid and would second guess myself. Now, I am able to be sure of myself and the decisions I make, and know I have the tools to bounce back with when I make a mistake. I encourage anyone that wants to play volleyball at any age to go for it! And know that this is a great tool for girls starting the recruitment process!

Do you feel overwhelmed by the thought of starting the volleyball recruitment process? What part is the most intimidating/daunting for you and your family? When I wanted to get recruited, I was scared to try because I felt like I was way behind everyone else. Can you relate?

GUYS!! The first step on your recruiting path is on its way — and it’s going to set you up for success! We are wrapping up the very first course right here on this platform. This course will give you a simple, step-by-step plan that covers all the basics you need to kick off your recruiting journey the right way. It’ll be live in the Classroom tab soon — keep eyes out, ya'll! 👀🏐 Blessings, Coach Chey💛