Build Strength, Mobility, and Longevity on the Court
Volleyball is one of the most dynamic, explosive sports out there — but it’s also one of the most physically demanding.
Whether it’s repetitive jumping, diving, blocking, or swinging, volleyball places constant stress on the knees, shoulders, ankles, and back. That’s why injury prevention isn’t optional — it’s part of serious training.
The good news? Most volleyball-related injuries are preventable with the right approach to movement, strength, and recovery.
The Most Common Injuries in Volleyball
According to the American Academy of Orthopaedic Surgeons and recent sports medicine studies, the most frequent volleyball injuries include:
– Patellar tendinopathy (Jumper’s Knee)
– Ankle sprains (often from landing on another player’s foot)
– Shoulder overuse injuries (especially in hitters and setters)
– Low back pain (due to repetitive hyperextension and lack of core support)
– Finger and hand trauma (blocking, diving, and ball contact)
These injuries aren’t just about poor luck — they’re often the result of poor prep.
The 5 Keys to Injury Prevention in Volleyball
1. Strengthen the Foundation
Volleyball athletes must build strength beyond what’s visible on the court — particularly in:
– Glutes and hamstrings (to protect the knees)
– Rotator cuff and scapular stabilizers (to protect the shoulders)
– Core and trunk (for stability, balance, and jump control)
A smart routine includes 2–3 strength sessions per week, focusing on compound lifts, isometrics, and single-leg movements.
2. Prioritize Mobility and Joint Control
Tight hips, stiff ankles, and limited shoulder mobility set the stage for overuse and strain.
Mobility isn’t just flexibility — it’s about controlling range under load. Use dynamic mobility drills before practice and targeted stretching or foam rolling afterward.
Examples include:
– Deep lunge with thoracic rotation
– Banded shoulder openers
– Ankle dorsiflexion drills
3. Master Landing Mechanics
Every jump is a risk if you don’t land right. Athletes should land with:
– Knees tracking over toes
– Hips loaded
– Soft, quiet feet
Training should include box drops, depth landings, and single-leg balance holds. Poor landing form is a major factor in ACL injuries, particularly in female athletes.
4. Improve Movement Efficiency
Many injuries stem not from one bad movement, but from repeated inefficient ones.
Examples include:
– Staying too upright on defense
– Taking off from poor angles on attacks
– Rotating too much through the lower back on serves
– Overreaching during blocks
Incorporate agility, deceleration, and proper footwork drills into regular training.
5. Recover Like It’s Part of Training
Fatigue leads to breakdown. Breakdown leads to injury. That’s why recovery is non-negotiable.
Good recovery habits include:
– Consistent sleep (8–9 hours per night for youth athletes)
– Post-practice nutrition (protein + carbs within 30–60 minutes)
– Active recovery days (light movement, mobility work, or pool sessions)
– Smart training loads (avoid stacking private lessons and tournaments back-to-back)
Injury Prevention Is a Daily Habit, Not a Fix
Athletes don’t get injured out of nowhere. There are always signs:
– Persistent soreness
– Fatigue that hits sooner
– Technical breakdown under pressure
Training smart means listening to those signs early, strengthening weak points, and reinforcing habits that keep athletes in the game.
Because the best volleyball players aren’t just the ones with talent — they’re the ones who stay healthy enough to compete consistently.
Coach Luc Tremblay is the Founder and Head Coach of Volleyball Winnipeg & Volleyball Calgary.
Luc has been coaching for over 30 years across all age levels and abilities. He leads the VISION coach development program and designed many of the training methods used in our programs. click here.