Volleyball Training
Volleyball asks for the same thing over and over: jump, land, jump again, and swing a shoulder through a full range at speed. Training it well mostly means protecting those two joints while making the jump higher.
What the sport does to a body
- Shoulders take a high volume of overhead swings, which is why rotator cuff and scapular work is not optional
- Knees and ankles absorb every landing, and blockers land more than anyone
- Low backs take the extension of a swing repeatedly
- Everyone plays year-round now, so there is often no true off-season to build in
The programming follows from that. If a player is in club season, we are managing load, not adding to it.
What we train
The jump
Approach mechanics first, then the strength and power to make it higher. VertiMax is used for resisted jump work, and the SandDune Stepper for low-impact conditioning and the ankle and hip strength that landings need.
Landing mechanics get trained as deliberately as takeoff. Most non-contact knee injuries in this sport happen on the way down.
The shoulder
Rotator cuff and scapular strength, thoracic mobility so the shoulder is not compensating for a stiff upper back, and enough range in the overhead position to swing without borrowing it from the low back.
Court movement
Lateral speed, first step in every direction, the ability to stop, and the footwork patterns that get a player to the ball already balanced.
Position work
A libero, a setter, and a middle do not need the same program. What gets emphasized depends on the position, and on what the assessment found.
Success stories
Two write-ups of what this looks like in practice:
Start with an assessment
Volleyball programs are built off a physical assessment, including a jump and landing screen.
Booking is online, or call 707-753-3583. Every participant needs a signed liability waiver on file, and athletes under 18 need a parent or guardian signature.