Injury Reduction in Volleyball Players
The purpose of this blog is to provide players, coaches, trainers, and sports-related providers with evidence-based injury reduction strategies for volleyball players. Both acute and overuse injuries are common among volleyball players, specifically involving the shoulder, knee, ankle, and wrist. Common injuries that are often seen with participation in volleyball include: ankle sprains, patellar tendinopathy (jumper’s knee), and shoulder overuse injuries. With the performance of a consistent volleyball-specific dynamic warm-up, we can potentially decrease the prevalence of these injuries.
In the studies reviewed, warm-up exercises were divided into different phases including: cardiovascular drills, core stability exercises, knee exercises, shoulder exercises, and ankle exercises. Researchers have found that the performance of sport-specific exercises in a dynamic warm up can reduce the risk of injury. In addition to this, a dynamic warm-up can also improve mobility, flexibility, and power, ultimately, improving performance during competition.
Listed below are volleyball-specific exercises that have been associated with a decreased likelihood of injury when included in a warm up consistently. The goal is to perform a dynamic warm-up including these exercises below for approximately 10 – 15 minutes prior to sport participation to maximize effectiveness in reducing the risk of injury.
Volleyball Specific Exercises:
- 1. Passing drill (squats with shuffle)
- 2. Resisted monster walks
- 3. Lunges (multidirectional)
- 4. Walking hip external rotation
- 5. Resisted shoulder external rotation with band
- 6. Single leg hops over court line
- 7. Blocking/approaches at net
- 8. Overhead ball toss (double/single)
If you need further explanation or demonstration of the above exercises, give Omaha Physical Therapy Institute a call today! We’d love to help!
Preventing musculoskeletal injuries among recreational adult volleyball players: design of a randomised prospective controlled trial (nih.gov)
The Volleyball Dynamic Warmup | American Volleyball Coaches Association, LLC (avca.org)
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