VOLLEYBALL

Preventative exercise plan for high school volleyball athletes, to decrease the risk of receiving some of the sport’s most common injuries. Areas of Most Contact: - Rotator Cuff - Biceps - Calves - Thighs/Glutes Common Injuries: - Ankle sprains - Patellar tendonitis (Jumper's Knee) - ACL Injury - Rotator cuff/shoulder tendonitis Exercise Plan: Ankle Circles - 15 both directions (clockwise/counterclockwise) (1 set each foot) Toe-Heel Walks - Back and forth 4 times (10 steps each) Single Leg Balance - 30 second hold for each leg - If doing this normal is too easy, add an uneven surface or even keep eyes closed to increase the work your ankles and knee do Split squats - 8 slow reps on each leg (2 sets) Glute bridges - 5 second hold, 10 reps Split Jumps - 5 each leg (3 times) Lunges - 10 each side Doorway Stretch - Hold for 10 seconds (3 sets each arm) Arm Circles - 30 seconds in both directions (final warmup for shoulder/arms) Exercises gained from: https://myhealth.alberta.ca https://health.clevelandclinic.org https://www.healthline.com #volleyball #physicaltherapy