Additional information
Volleyball
Be better!
With a well-structured warm-up, injury prevention exercises and good technique, the risk of injuries can be reduced substantially.
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
LOAD MANAGEMENT
Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.
THE YOUNG ATHLETE
For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.
PERFORM BETTER
If you spend time on learning good technique and build strength, you will be able to carry out the movements of the sport correctly. With this, you will be less likely to get injured. You will also have a better foundation for your training and can achieve better performances.
Exercises
Prone leg cross
2–3 x 6–8 repetitions
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Take one foot towards the opposite hand
Alternate legs, rotate your back
Bend your knee
2–3 x 6–8 repetitions
Supine leg cross
2–3 x 6–8 repetitions
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
Hip flexor stretch
3 x 5–8 repetitions
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Leg curl
3 x 8–16 repetitions
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you by bending your knees
Roll the ball backwards until your knees are extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
Rotation
3 x 20 seconds
Purpose: To improve back flexibility
Start in a 4-point kneeling position
Rotate one arm at a time
Keep your eyes on your hand during the exercise
3 x 20 seconds
Side plank
3 x 20 seconds
Purpose: To improve hip and trunk strength
Support yourself on your elbow and lift your body
Your body should be in a straight line
Lift your top leg as high as possible
3 x 20 seconds
Push up +
3 x 8–16 repetitions
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight
Push upper back as high as possible
3 x 8–16 repetitions
Shoulder external rotation
3 x 8–16 repetitions
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
3 x 8–16 repetitions
Sleeper stretch
3 x 30 seconds per side
Purpose: To improve shoulder rotation flexibility
Lie on your side with your body weight over your shoulder blade
Flex your shoulder and elbow to 90 degrees
Use your opposite hand to rotate your shoulder inwards
3 x 30 seconds per side
Y exercise
3 x 8–16 repetitions
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Squat
3 x 8–16 repetitions
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Multi-directional jumps
3 x 8–16 repetitions
Purpose: To improve hip, knee and ankle control
Perform large jumps from one foot to another in different directions
Land softly with your knee bent and aligned over your toes
3 x 8–16 repetitions
Prone leg cross
2–3 x 6–8 repetitions
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Take one foot towards the opposite hand
Alternate legs, rotate your back
Bend your knee
2–3 x 6–8 repetitions
Supine leg cross
2–3 x 6–8 repetitions
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
Hip flexor stretch
3 x 5–8 repetitions
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Squat +
3 x 8–16 repetitions
Purpose: To improve hip and knee control
Use an elastic band around your knees
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Leg curl
3 x 8–16 repetitions
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you by bending your knees
Roll the ball backwards until your knees are extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
The diver
3 x 8–16 repetitions
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Multi-directional jumps
3 x 8–16 repetitions
Purpose: To improve hip, knee and ankle control
Perform large jumps from one foot to another in different directions
Land softly with your knee bent and aligned over your toes
3 x 8–16 repetitions
Sleeper stretch
3 x 30 seconds per side
Purpose: To improve shoulder rotation flexibility
Lie on your side with your body weight over your shoulder blade
Flex your shoulder and elbow to 90 degrees
Use your opposite hand to rotate your shoulder inwards
3 x 30 seconds per side
Shoulder external rotation
3 x 8–16 repetitions
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
3 x 8–16 repetitions
Y exercise
3 x 8–16 repetitions
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Forward lunge
3 x 8–16 repetitions
Purpose: To improve hip and knee control
Perform forward lunges
Keep your knee aligned over your toes
Keep your trunk upright and your back straight
3 x 8–16 repetitions
Prone leg cross
2–3 x 6–8 repetitions
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Take one foot towards the opposite hand
Alternate legs, rotate your back
Bend your knee
2–3 x 6–8 repetitions
Supine leg cross
2–3 x 6–8 repetitions
Purpose: To improve hip and back flexibility
Keep both shoulders firmly on the floor
Cross one knee toward the opposite hand
Progression: Perform with straight legs
2–3 x 6–8 repetitions
The diver
3 x 8–16 repetitions
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Push up +
3 x 8–16 repetitions
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight
Push upper back as high as possible
3 x 8–16 repetitions
Shoulder external rotation
3 x 8–16 repetitions
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
3 x 8–16 repetitions
Sleeper stretch
3 x 30 seconds per side
Purpose: To improve shoulder rotation flexibility
Lie on your side with your body weight over your shoulder blade
Flex your shoulder and elbow to 90 degrees
Use your opposite hand to rotate your shoulder inwards
3 x 30 seconds per side
Y exercise
3 x 8–16 repetitions
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Forward lunge +
3 x 8–16 repetitions
Purpose: To improve hip and knee control
Perform forward lunges onto a balance mat or bosu
Keep your knee aligned over your toes
Keep your trunk upright and your back straight
3 x 8–16 repetitions
Side lunges
3 x 8–16 repetitions
Purpose: To improve hip flexibility and control
Jump from side to side
Keep knees aligned with toes
Progression: Simulate a serve
3 x 8–16 repetitions
Push up + backwards toe walk
3 x 8–16 repetitions
Purpose: To strengthen the chest, arms and abdomen
Start by doing a normal push up
Walk your whole body backwards and forwards using your ankles
Maintain a neutral spine throughout the whole exercise
3 x 8–16 repetitions
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