Neuromuscular Training Warm-Up Program for Volleyball
The SHRED Injuries volleyball neuromuscular training warm-up program is being developed in partnership with Volleyball Alberta, including feedback from volleyball coaches, players, strength and conditioning staff physiotherapists and epidemiologists. This warm-up is designed to be completed in 10–12 minutes at the beginning of every training session and game.
Neuromuscular training has been shown to reduce the incidence of injury by >30%, while our current research is evaluating the effectiveness of this program in reducing injuries and improving performance in Canadian youth volleyball players.
Categories
Aerobic
Level 1: Skipping (Forward & backward)
Level 2: Skipping (Sideways)
Level 1: Side shuffles
Level 2: Carioca
Level 1: Forward zig-zag run (Controlled)
Level 2: Forward zig-zag run (Game-speed)
Balance
Level 1: Airplane balance
Level 2: Airplane balance t-walk
Level 1: Standing partner bobbleheads
Level 2: Partner nudge upon landing
Level 1: Jumps with partner bumps (2-leg landing)
Level 2: Jumps with partner bumps (1-leg landing)
Strength
Level 1: Nordic hamstring curl with push-up
Level 2: Nordic hamstring curl with push-up
Level 1: Front plank
Level 2: Front plank with arm lifts
Level 1: Side plank with torso rotation (Knee support)
Level 2: Side plank with torso rotation (Foot support)
Level 1: IYTWs (Alternating reps)
Level 2: IYTWs (Cluster reps)
Level 1: Clock lunges (3 directions)
Level 2: Clock lunges (6 directions)
Agility
Level 1: Compass jumps (2 legs)
Level 2: Compass hops (1-leg)
Level 1: Shuttle runs from push-up (Pre-determined distance)
Level 2: Shuttle runs from push-up (Coach-directed)
Level 1: Block jumps (Controlled)
Level 2: Block jumps (Game-speed)
Level 1: Approach jumps (Controlled)
