Blog 2: Everything Volleyball🏐
Part 2: Building Your Optimal Volleyball Body - Training for Performance and Longevity
Welcome back to Everything Volleyball! In Part 1, we broke down the most common volleyball injuries and why they happen. Now it's time to get proactive: how do you build a body that can handle the demands of volleyball without breaking down?
Whether you're a club player training 15 hours a week or an adult rec player hitting the court 2x weekly, this guide will show you the strength, mobility, and recovery work that actually matters.
Remember: These are general guidelines. Every player is different, and an assessment with Dr. Keirstyn at Endurance Therapeutics creates a personalized plan for your specific needs, position, and training volume.
Let's build a volleyball-ready body!
Strength Training Essentials for Volleyball
Why Volleyball Players Need Strength Work:
Jumping, landing, and hitting create forces 3-6x your body weight through your joints. If your muscles can't absorb and control those forces, your joints take the stress.
Training Priorities:
1. Lower Body Power and Stability (Prevents Knee, Hip, Shin Issues)
Essential Exercises:
Single-Leg Strength (Critical for Landing Mechanics):
Single-leg deadlifts: 3 sets x 8 reps each leg
Bulgarian split squats: 3 sets x 10 reps each leg
Single-leg glute bridges: 3 sets x 12 reps each leg
Step-downs (eccentric control): 2 sets x 10 reps each leg
Why Single-Leg: You land on one leg constantly. Training both legs together doesn't prepare you for this.
Explosive Power:
Trap bar deadlifts: 3 sets x 6 reps (heavy)
Box jumps (focus on landing softly): 3 sets x 5 reps
Broad jumps: 3 sets x 5 reps
Lateral bounds: 2 sets x 5 each side
Hip Stability (Protects Landing-Side Hip):
Lateral band walks: 2 sets x 15 steps each direction
Clamshells: 3 sets x 15 reps each side
Hip thrusts: 3 sets x 12 reps
The Test: Can you land softly from a box jump on one leg without your knee caving inward? If not, you're at high risk for knee and hip injuries.
2. Shoulder Health and Rotator Cuff Strength (Prevents Shoulder Issues)
Scapular Stability (Foundation for Shoulder Health):
YTWL raises: 2 sets x 10 reps each position
Scapular push-ups: 2 sets x 10 reps
Band pull-aparts (high, middle, low): 2 sets x 15 reps each angle
Rotator Cuff Strength:
External rotations (side-lying): 3 sets x 12 reps each arm
Internal rotations (cable or band): 3 sets x 12 reps each arm
Prone I-Y-T holds: 2 sets x 8 sec holds each position
Overhead Stability:
Half-kneeling landmine press: 2 sets x 10 reps each arm
Face pulls: 3 sets x 15 reps
Overhead carries: 2 sets x 30 seconds each arm
For Right-Handed Hitters: Spend extra time on right rotator cuff work (the hitting shoulder takes more stress).
3. Core Stability (Prevents Lower Back Pain, Improves Power Transfer)
Anti-Extension (Prevents Back Arching Issues):
Dead bugs: 3 sets x 10 reps each side
Planks: 3 sets x 45-60 seconds
Hollow body holds: 2 sets x 20-30 seconds
Anti-Rotation (Stabilizes During Approach and Landing):
Pallof press: 3 sets x 10 reps each side
Side planks: 3 sets x 30 seconds each side
Bird dogs: 3 sets x 10 reps each side
Rotational Power (Improves Hitting Velocity):
Medicine ball rotational throws: 3 sets x 8 reps each direction
Cable chops: 2 sets x 10 reps each side
Landmine rotations: 2 sets x 10 reps each direction
Mobility Work That Matters
Daily Mobility (10 Minutes):
Ankle Mobility (Prevents Shin Splints, Improves Landing):
Ankle CARs: 5 each direction, each ankle
Wall ankle mobilizations: 10 reps each ankle
Calf stretches: 30 seconds each leg
Hip Mobility (Prevents Hip and Lower Back Issues):
Hip CARs: 5 each direction, each leg
90/90 hip stretch: 30 seconds each side
Hip flexor stretch (lunge position): 30 seconds each side
Deep squat hold: 60 seconds
Shoulder and Thoracic Mobility (Prevents Shoulder Impingement):
Thoracic rotations (on foam roller): 10 each side
Shoulder CARs: 5 each direction, each arm
Lat stretches: 30 seconds each side
Doorway pec stretch: 30 seconds each side
Why Daily: Mobility work keeps joints healthy and prevents compensations. 10 minutes daily is more effective than 60 minutes once a week.
Managing Asymmetries (Right Shoulder / Left Hip Pattern)
For Right-Handed Hitters:
1. Assess Asymmetries:
Is your right shoulder tighter/weaker than left?
Is your left hip more restricted than right?
Do you favor one leg when landing?
2. Balance Training:
Spend extra time strengthening the weaker side
Single-arm/single-leg exercises address imbalances better than bilateral
Don't just train your dominant side harder
3. Mobility Focus:
Right shoulder mobility (external rotation, overhead)
Left hip mobility (flexion, rotation, extension)
4. Monitor Load:
Track hitting volume in practice (number of attacks)
Reduce volume if shoulder or hip soreness increases
Don't spike through sharp pain
Recovery Strategies by Training Volume
For Club Players (10-15+ Hours/Week):
Daily:
10 minutes mobility work
Foam rolling (quads, calves, hips, lats, upper back)
8-9 hours sleep (non-negotiable for youth athletes)
Hydration and nutrition
Weekly:
2-3 strength sessions (off-court conditioning)
1 active recovery day (light swim, bike, yoga)
1 complete rest day
Soft tissue work (chiropractic - Dr. Keirstyn, massage, physio)
Monthly:
Maintenance visit with Dr. Keirstyn (catch issues early)
Deload week every 4-6 weeks (reduce practice intensity/volume)
For Adult Rec Players (1-3x/Week):
Daily:
5-10 minutes mobility if playing regularly
Stay active on non-volleyball days
Weekly:
2 strength sessions (focus on single-leg and shoulder stability)
Foam rolling after playing
Address soreness before next match
Monthly:
Check-in with Dr. Keirstyn if any persistent soreness
During Tournament Weekends
Between Matches (<3 hours apart):
Light movement (walking, dynamic stretching)
Refuel immediately (carbs + protein)
Hydrate consistently
Ice knees/shoulders if needed (10-15 min)
Between Matches (3-6 hours apart):
Above + 20-30 min rest/nap
Full meal 2-3 hours before next match
Gentle mobility work (not deep stretching)
Post-Tournament:
Complete rest day (no volleyball, light movement only)
Extended soft tissue work (foam rolling, massage)
Sleep 9+ hours for 2-3 nights
Address any new soreness with Dr. Keirstyn before it becomes chronic
Landing Mechanics: The Skill That Prevents Injuries
Proper Landing Technique:
Contact Phase:
Land on balls of feet first
Both feet shoulder-width apart (not narrow)
Knees track over toes (don't collapse inward)
Absorption Phase:
Flex ankles, knees, and hips simultaneously ("triple flexion")
Control descent (don't land stiff-legged)
Engage glutes and core
Stabilization Phase:
Absorb force through legs, not joints
Maintain balance without wobbling
Prepare for next movement
Practice Drills:
Box jump step-downs (focus on soft, controlled landing)
Single-leg box jumps (land softly on one leg)
Depth drops (step off box, land softly, freeze for 3 seconds)
Film Yourself: Video your approach and landing. Look for: knee valgus (collapse inward), stiff landings, asymmetrical patterns.
When to See Dr. Keirstyn:
Preventative Care:
Pre-season assessment (identify weak links before intensive training)
Monthly check-ins during season (catch issues early)
Asymmetry assessment (especially for hitters)
Post-tournament tune-ups
Reactive Care:
Pain lasting more than 3-5 days
Movement limitations affecting your game
Recurring injuries (same shoulder, same knee)
New pain after tournaments
At Endurance Therapeutics:
We assess movement patterns (landing, approach, shoulder mechanics)
Identify asymmetries before they become injuries
Create position-specific training plans
Guide you through return-to-play after injury
Remember all of the above are guidelines — your individual needs depend on your position, training volume, and injury history. Book an assessment with Dr. Keirstyn to get a personalized plan.
What's Coming Next
In Part 3, we'll cover long-term volleyball health — how to manage busy seasons, periodize training, avoid burnout, and stay on the court for years without chronic pain. We'll also discuss when to push through discomfort vs. when to rest.
📍 Endurance Therapeutics | Oakville, Ontario
📞 905-288-7161 | 🔗 https://endurance.janeapp.com/#staff_member/1
Coming up next: Part 3 — Playing Volleyball for Life: Long-Term Health and Injury Prevention