Volleyball Beginner Resources

Volleyball Drills for Beginners

Volleyball Beginner Resources

How to avoid injuries in playing volleyball

    The best way to clear injuries is not to get them in the 1st place. Obviously, this is a somewhat persuasive statement, but few things get less sympathy than bluster on crutches. There are plenty of things that can be done to help prevent injuries.

    Good playing surface: Sand is the safest, followed by wooden sprung gym floor – never play on bare concrete. Gym floors should be dry and clean – both sweat and dust allow feet to slide which causes sprains.
    Safe Posts: Padding is available to cover metal posts. If anchor ropes are used to hold the post make sure everyone understands that the area around them is out of bounds.
    Good volleyball: for their first few sessions low sting balls are available for the beginners that need them. Unless you’re trying to put them off for life, don’t use soccer balls.
    Personal safety equipment: Shoes with good grip and not built up too high, knee pads, and for the girls: a sports bra and hip pads if you dive around a lot. Beginners that bruise easily may also benefit from elasticated support bandage on the wrists or long sleeves.
    Jewellery: Snagging an earring in the net does not happen often, but it’s impressive when it does. Angular rings and watches can cause nasty scratches, and watches will bruise the wrists during digs (forearm pass)
    Glasses: Sports goggles, shatter resistant lenses and contact lenses all provide better protection than regular glasses.
    Fit:. Be fit enough to play / train at your level. As well as providing strength, muscles are also shock absorbers and help stabilize joints
    Tiredness: general illness insufficient sleep and lack of fitness are examples of states where you’re unlikely to be sufficiently lucid to be safe on court. Not only unsafe for yourself but even worse – unsafe for the other players there.

  • Light warm-up and stretching: cold, stiff muscles tend to get pulled, warm muscles are faster. Warming up stimulates the production of synovial fluid, which helps lubricate and cushion joints. Note: the warm-up prepares the body¬†before more intense exercise, if the warm-up starts off too vigorously, you’ll be damaging un-prepared, cold muscles and joints during the warm-up itself. If you want to do fitness training in the session then do it some time after the warm up but not instead of the warm up
  • Ground control: Make sure that bags, clothes etc don’t spread from the edges of the gym into the playing area, and that unattended balls don’t drift behind players.
  • Safe drills: Some exercises, drills and ‘plays’ result in many injuries, there’s always an adequate, safer alternative.
  • Understand the sport:, if you know the likely trajectories of the ball and the players you’re less likely to end up in unsafe positions.
  • Avoid the net line: The rule that allows you to put most of your foot over the centre line should have been removed years ago. An ankle sprained by landing on someone else’s foot often takes longer to heal than a broken bone. (One week on crutches and a 8-12 week recovery is typical) Train yourself not to get so close to the net when you hit. Start a bit further back and to reach forward more when you block. Campaign for a ‘no foot on the line rule’. Beware the stray feet of beginners and basketball players!

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