Volleyball - exercises and injuries

In volleyball, the two opposing teams have no direct physical contact. Fouls and resulting injuries are therefore rather rare in volleyball. Nevertheless, volleyball is not a safe sport. Especially the fingers are endangered by volleyball by the permanent block and platform. If a player mistakenly picks up a ball at high speed, injuries to the tendons, joints and bones are threatened. Experienced players will do this much less often than beginners. Therefore, especially at the beginning of volleyball training, the focus of the exercises on the technique and clean ball acceptance and ball delivery to lay. A thorough warm-up of your fingers to prevent injury is a must for any player.

Prevent injuries

Many professional players in volleyball bandage their fingers partially with sports tape to protect possibly slightly damaged fingers. In any case, such an approach should be discussed with a doctor in advance. Important in this context is a high quality, sufficiently inflated volleyball. Cheap balls from discounters are often inflated too hard or lose air quickly, so that the flight characteristics change. Again, there are potential risks for injuries. There is also a big risk for volleyball players with knee injuries. Very hard balls sometimes require players to slam the ball on their knees to accept it cleanly. This "getting on your knees" can be very unhealthy for the whole knee. An abrasion or knee pain is no exception. On knee protectors should therefore be waived in any case, it is best, however, to try to land as gently as possible on the knee or to avoid it altogether. Here, too, targeted training helps with the ball to prevent, with knee pads are highly recommended. If you take a look at the volleyball Bundesliga in Germany you can see some players with knee pads.

Volleyball: physical fitness in demand

But even with ankles and ligaments there are dangers in volleyball games. Due to the sometimes jerky and fast movements on the field as well as the numerous jumps on the net you can easily bend away. Sprains, bruises or ligament tears can be the result. Special shoes can also reduce this risk. Another focus of training in volleyball should be the development of muscle and shoulder training to avoid injury and pain. Due to the often very fast, hard balls, the muscle parts of shoulders and arms are often exposed to enormous loads. A suitably stable upper body and targeted warm-up prevent ball attachment with pain. Also, the core muscles should be strengthened in volleyball with targeted exercises. If it is too weak, the forces in jumping and turning movements are transmitted one to one to the joints of the spine. The result can be osteoarthritis as well as pain and muscle tension.

Exercises and training for volleyball

However, if you focus on the right playing technique right from the beginning and train the important muscle parts accordingly, the risk of serious injury overall in volleyball is lower than in many other sports. Above all, the mutual playing of the ball promotes the finger skills, exercises with medicine balls train the arm and shoulder muscles. In fine weather, the training can also be moved outside. As a change, there is also a game of beach volleyball. Especially for people who endurance sports and running intense sports are not or not fun, should come at volleyball at their expense. Although a certain condition is required, but more important is often a precise game of the ball as well as tactics and the introduction of surprise moments for the opponent.

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