Flexibility & Recovery

Volleyball stresses the shoulders (hitting/serving), ankles (landing), and knees (jumping). Flexibility work prevents the most common injuries.

Pre-Practice Dynamic Warm-Up (5 Min)

• Arm circles, shoulder rolls
• High knees, lateral shuffles
• Approach footwork (no ball)
• Light jumping

Post-Practice Stretching (5 Min)

• Shoulder cross-body stretch
• Shoulder internal/external rotation
• Quad stretch, hamstring stretch
• Ankle circles
• Hip flexor lunge

Common Volleyball Injuries to Prevent

• Shoulder: Rotator cuff strain from repeated hitting/serving. Strengthen with band exercises.
• Ankle sprains: Landing on someone’s foot at the net. Strengthen with balance work.
• Knee (patellar tendinitis): “Jumper’s knee” from repeated jumping. Strengthen quads and stretch regularly.