Top three volleyball injuries and how to prevent them!

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.

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.

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