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Volleyball

Neuromuscular Training Warm-Up Program for Volleyball

The SHRED Injuries volleyball neuromuscular training warm-up program is being developed in partnership with Volleyball Alberta, including feedback from volleyball coaches, players, strength and conditioning staff physiotherapists and epidemiologists. This warm-up is designed to be completed in 10–12 minutes at the beginning of every training session and game.

Neuromuscular training has been shown to reduce the incidence of injury by >30%, while our current research is evaluating the effectiveness of this program in reducing injuries and improving performance in Canadian youth volleyball players.

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Categories

Aerobic

Running-based activities to warm up and develop control and technique when changing direction.

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Balance

Exercises to develop movement control and stability in the lower body and trunk.

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Strength

Bodyweight or partner resistance activities to develop strength and control through the lower and upper body.

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Agility

Landing and change of direction activities to develop power and control.

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Aerobic

Athlete performing skipping forward and backward exercise

Level 1: Skipping (Forward & backward)

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Athlete performing sideways skipping exercise

Level 2: Skipping (Sideways)

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Athlete performing side shuffling exercise

Level 1: Side shuffles

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Athlete performing carioca exercise

Level 2: Carioca

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Athlete performing zig-zag running exercise

Level 1: Forward zig-zag run (Controlled)

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Athlete performing zig-zag running exercise

Level 2: Forward zig-zag run (Game-speed)

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Balance

Athlete performing airplane balance exercise

Level 1: Airplane balance

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Athlete performing airplane balance t-walk exercise

Level 2: Airplane balance t-walk

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Athlete performing standing partner bobbleheads exercise

Level 1: Standing partner bobbleheads

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Athlete performing partner nudge upon landing exercise

Level 2: Partner nudge upon landing

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Athlete performing jumps with partner bumps exercise with a 2-leg landing

Level 1: Jumps with partner bumps (2-leg landing)

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Athlete performing jumps with partner bumps exercise with a single-leg landing

Level 2: Jumps with partner bumps (1-leg landing)

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Strength

Athlete performing nordic hamstring curl with push-up exercise

Level 1: Nordic hamstring curl with push-up

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Athlete performing nordic hamstring curl with push-up exercise

Level 2: Nordic hamstring curl with push-up

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Athlete performing front plank exercise

Level 1: Front plank

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Athlete performing front plank with arm lifts exercise

Level 2: Front plank with arm lifts

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Athlete performing side plank torso rotation exercise with knee support

Level 1: Side plank with torso rotation (Knee support)

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Athlete performing side plank torso rotation exercise from foot support

Level 2: Side plank with torso rotation (Foot support)

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Athletes performing Y component of the IYTW exercise

Level 1: IYTWs (Alternating reps)

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Athletes performing the Y component of the IYTW exercise

Level 2: IYTWs (Cluster reps)

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Athlete performing the forward direction of the Clock lunge (Level 1) exercise

Level 1: Clock lunges (3 directions)

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Athlete performing the 5 o'clock direction of the Clock lunge (Level 2) exercise

Level 2: Clock lunges (6 directions)

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Agility

Athlete performing compass jumps with 2-leg landing exercise

Level 1: Compass jumps (2 legs)

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Athlete performing compass jumps with single-leg landing exercise

Level 2: Compass hops (1-leg)

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Athlete performing pre-determined distance version of the shuttle run from push-up exercise

Level 1: Shuttle runs from push-up (Pre-determined distance)

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Athletes performing coach-directed version of the shuttle run from push-up exercise

Level 2: Shuttle runs from push-up (Coach-directed)

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Athletes performing the block jump exercise

Level 1: Block jumps (Controlled)

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Athletes performing the block jump exercise

Level 2: Block jumps (Game-speed)

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Athletes performing the approach jump exercise

Level 1: Approach jumps (Controlled)

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Athletes performing the approach jump exercise

Level 2: Approach jumps (Game-speed)

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