Corrective Exercises for Volleyball Players
Architech Sports and Physical Therapy uses the exercises below to improve performance and limit injury risk with all of our volleyball players from developing athletes to collegiate D1 players. To further evaluate any weakness discovered in our movement screening, click the button below to schedule a time to work 1-on-1 with one of our sports therapists.
If you scored a 2 or 3 on any of the tests from the movement screening, use the exercises below to improve your any weaknesses that could lead to a season ending injury.
TEST 1: FORCE DECK
Depth Jump: 3x8
Single Leg TRX Jumps: 3x10ea
Single Leg Vertical Jump: 3x8ea
Snap Downs: 3x10
depth drop
Single leg squat jump
SINGLE LEG VERT JUMP
SNAP DOWNS
TEST 2: nordboard
Nordic Eccentric: 3x6
Single Leg Hip Bridge: 3x12ea
Slider Hamstring Curl: 3x15
Full Nordic: 3x6-8 (This is a harder progression of the Eccentric Nordic. You don't need to do both in the same workout)
nordic eccentric
single leg hip bridge
slider hamstring curl
FULL NORDIC
TEST 3: fms squat
Child's pose: 3x1min hold each side
Ankle Mob's: 3x15ea
Hip Switches: 3x1min (switching every 5-10 seconds)
FMS SQUAT
diagonal child’s pose
HIP SWITCHES
KNEE to WALL ankle moB
TEST 4: hip/core complex
Side Plank w/ Leg raise: 3x15ea
Band Box Walk: 3x6ea
Clamshells: 3x15ea
Side Plank Progression: 3x15ea (this is a good alternative if you are unable to perform the side plank leg raise)
side plank w/ leg raisE
BANDED BOX WALK
clamshells
SIDE PLANK PROGRESSION
TEST 5: JUMPS
Broad Jumps: 3x8
Squat Jumps: 3x8
Pogo Hops: 3x12
