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High School Girls Volleyball: Understanding Injury Risks and Prevention for Parents
High school girls volleyball is a popular and exciting sport, but like any athletic activity, it has its share of injury risks. As a parent, you must be aware of these risks, so you can take the necessary precautions to ensure your daughter's safety and well-being. In this blog, we'll discuss the most common injuries in girls volleyball, the statistics behind them, and how you can minimize the chances of your child getting hurt.
According to a study conducted by the National High School Sports-Related Injury Surveillance, girls volleyball accounts for 5.9% of all high school sports-related injuries.
Ankle injuries are the most common, making up 45% of all volleyball-related injuries.
Approximately 50% of these injuries occur during practice, while the other 50% occur during matches.
Ankle Sprains
Often caused by landing awkwardly or stepping on another player's foot
Account for 45% of all volleyball injuries
Exercises to Prevent Ankle Injuries in Volleyball Players:
Ankle Circles
Seated or standing, rotate the ankle clockwise and counterclockwise to promote flexibility.
Calf Raises
Raise and lower the heels to strengthen calf muscles and improve ankle stability when standing on a flat surface or step.
Toe Raises
Stand with feet flat on the ground and raise the toes upwards, targeting the muscles in the front of the lower leg
Single-Leg Balance
Stand on one leg with the other foot off the ground, maintaining balance for 30 seconds to 1 minute per leg to improve stability.
Lateral Hops
Hop from side to side over a line or small object, focusing on landing softly and maintaining balance.
Ankle Pumps
Seated with legs extended, flex and point the toes repeatedly to improve blood flow and flexibility
Resistance Band Exercises
Anchor a resistance band to a fixed point and wrap it around the foot, then perform ankle flexion, extension, inversion, and eversion exercises against the band's resistance.
Heel Walks
Walk on the heels with toes lifted for short distances to strengthen the muscles in the front of the lower leg.
Toe Walks
Walk on the toes with heels lifted for short distances to strengthen calf muscles and improve ankle stability.
Single-Leg Deadlifts
Stand on one leg, hinge at the hips, and reach towards the ground, then return to standing, focusing on balance and strengthening the lower body
Knee Injuries
Patellar tendinitis (jumper's knee) is expected due to repetitive jumping
ACL tears can occur due to sudden changes in direction or forceful landings
exercises to Prevent Knee Injuries in Volleyball Players:
Squats
Perform bodyweight squats or weighted variations to strengthen the muscles surrounding the knee joint.
Lunges
Practice forward, reverse, and lateral lunges to target various leg muscles and improve knee stability.
Hamstring Curls
Use a resistance band or machine to perform hamstring curls, targeting the muscles at the back of the thigh.
Step-ups
Step up onto a bench or elevated surface, focusing on balance and proper knee alignment.
Bulgarian Split Squats
With one foot on a bench behind you, perform a single-leg squat, emphasizing balance and knee stability.
Leg Press
Use a leg press machine to strengthen the quadriceps, hamstrings, and gluteal muscles, supporting the knee joint.
Box Jumps
Jump onto an elevated surface, focusing on soft landings to train shock absorption and reduce the impact on the knees.
Glute Bridges
Lying on your back with feet flat on the ground, lift the hips towards the ceiling, engaging the gluteal muscles for improved hip and knee stability.
Hip Abduction and Adduction
Using resistance bands or machines, target the muscles on the inner and outer thighs to support proper knee alignment.
Foam Rolling
Regularly foam roll the quadriceps, hamstrings, and calves to release muscle tightness and improve flexibility, reducing stress on the knees.
Finger Injuries
Jammed or dislocated fingers are typical during ball contact
Fractures can also occur from aggressive play
Shoulder Injuries
Rotator cuff injuries and tendinitis from repetitive overhead motions
This can result from improper hitting and serving techniques
Shoulder Rotations
Use a resistance band or light dumbbells to perform internal and external rotations, targeting the rotator cuff muscles.
Arm Circles
Perform small and large arm circles both forward and backward to improve shoulder mobility and flexibility.
Scapular Retractions
Squeeze the shoulder blades together, holding for a few seconds before releasing them, to strengthen the muscles around the shoulder blades.
YTWL Exercises
With light weights or resistance bands, perform Y, T, W, and L arm positions to target different shoulder and upper back muscles.
Push-ups
Perform traditional push-ups or modified versions to strengthen the chest, shoulders, and triceps
Plank Variations
Maintain a plank position on the hands or elbows to engage the shoulder-stabilizing muscles and core.
Rows
Use a resistance band or dumbbells to perform various rows, focusing on engaging the upper back and shoulder girdle muscles.
Dumbbell Shoulder Press
Overhead presses with light dumbbells strengthen the deltoids and support shoulder muscles.
Face Pulls
Use a resistance band or cable machine to perform face pulls, targeting the rear deltoids and upper back muscles for improved shoulder stability.
Wall Angels
Stand against a wall with your back flat, and slide your arms up and down the wall in a "snow angel" motion to promote proper shoulder alignment and mobility.
Lower Back Injuries
Muscle strains from sudden movements or improper lifting
May be exacerbated by weak core muscles
Bird-Dog
On hands and knees, simultaneously extend the opposite arm and leg, engaging the lower back and core muscles.
Superman
Lying face down, lift the arms, chest, and legs off the ground, targeting the lower back and gluteal muscles.
Pelvic Tilts
Lying on your back with knees bent, tilt the pelvis upwards, engaging the core and lower back muscles
Deadlifts
Perform traditional, sumo, or single-leg deadlifts with proper form to strengthen the lower back, glutes, and hamstrings.
Bridges
Lying on your back with feet flat on the ground, lift the hips towards the ceiling, engaging the lower back and gluteal muscles.
Plank Variations
Maintain a plank position on the hands or elbows to engage the core and lower back muscles.
Back Extensions
Using a stability ball or back extension bench, perform controlled back extensions, targeting the lower back muscles.
Cat-Camel Stretch
On hands and knees, alternate between rounding the back (cat) and arching the back (camel) to promote flexibility and mobility in the lower back
Seated Forward Fold
Sit with legs extended and reach towards the toes, maintaining a flat back to stretch the lower back and hamstrings.
Quadruped Opposite Arm and Leg Lift
On hands and knees, lift one arm and the opposite leg, then switch sides, targeting the lower back, glutes, and core muscles
Encourage proper warm-up and cool-down routines to help prevent muscle strains and injuries.
Ensure your child receives proper coaching on technique for hitting, serving, and defensive movements.
Prioritize strength and conditioning exercises to build a strong core and improve overall stability.
Advocate for using ankle braces or supportive footwear to reduce the risk of ankle injuries.
Encourage your child to communicate any pain or discomfort they may be experiencing and seek medical attention if necessary.
Using a foam roller or a massage ball, apply pressure to tight spots in the calf muscles and roll back and forth
Quadriceps Release
Place a foam roller or massage ball under the front of the thigh and roll up and down, targeting tight areas.
Hamstring Release
Sit on a foam roller or place a massage ball under the back of the thigh and roll back and forth to release tension.
Gluteal Release
Sit on a foam roller or massage ball, focusing on tight spots in the gluteal muscles, and roll back and forth.
IT Band Release
Lie on your side with a foam roller under the outer thigh, and roll up and down, targeting the iliotibial band.
Lower Back Release
Place a foam roller or massage ball under the lower back and gently roll back and forth, focusing on tight areas.
Latissimus Dorsi Release
Lie on your side with a foam roller or massage ball under the armpit, and roll up and down, targeting the latissimus dorsi muscle.
Pectoral Release
Place a foam roller or massage ball against a wall or on the floor, and apply pressure to tight spots in the chest muscles.
Shoulder and Upper Back Release
Lie on your back with a foam roller or massage ball under the shoulder blades, and roll back and forth, targeting tight areas in the upper back and shoulders.
Forearm Release
Place a foam roller or massage ball on a table, and roll the forearm over it, applying pressure to tight spots in the forearm muscles
Adding Plyometric exercises can help with injury prevention as well help vertical jump training. A workout routine using plyometric moves will help athletic performance using basics like squat jumps, vertical jumps, and explosive exercises will improve athletic performance.
Warm-up:
5 minutes of light jogging or jump rope
Dynamic stretches such as leg swings, arm circles, and high knees
Plyometric Exercises:
Box Jumps
3 sets of 8-10 reps
Focus on explosive jumps onto a box or elevated surface, with soft landings with feet shoulder width apart.
Depth Jumps
3 sets of 6-8 reps
Step off a low box, land on both feet, and immediately jump vertically or forward as high or far as possible
Muscle contraction when hitting the ground improves performance of maximum power output.
Lateral Bounds
3 sets of 8-10 reps per side
Jump laterally from one foot to the other, focusing on explosive power and controlled landings.
Shifting from left leg to right leg is simple plyometric workout routine.
Single-Leg Hops
3 sets of 8-10 reps per leg
Perform consecutive hops on one leg, focusing on explosive power and balance.
Skater Jumps
3 sets of 8-10 reps per side
Leap laterally from one foot to the other, landing softly and maintaining balance
Tuck Jumps
3 sets of 8-10 reps
Jump vertically and tuck the knees towards the chest, focusing on explosive power and soft landings
Medicine Ball Throws
3 sets of 8-10 reps
Perform overhead, chest, or rotational throws with a medicine ball to develop upper body power
Plyometric Push-ups
3 sets of 6-8 reps
Perform push-ups with an explosive upward movement, lifting the hands off the ground during the ascent.
Creating maximum force development to improve performance. Explosive moves though plyo moves can produce strength as well.
Cool-down:
5 minutes of light jogging or walking
Static stretches for major muscle groups
Basic strength training program
A well-rounded weight training program can help volleyball players improve their strength, power, and overall performance. Here's a sample weight training workout designed specifically for volleyball players:
Warm-up:
5 minutes of light cardio (jogging, cycling, or jump rope)
Dynamic stretches targeting major muscle groups
Exercise program there are many benefits to a strength program. Using different squat positions can also help with injury prevention. Remember to use rest periods of 60-90 seconds between sets for maximum recruitment.
Squats
3 sets of 8-12 reps
Focus on proper form and engaging the glutes, hamstrings, and quadriceps
Deadlifts
3 sets of 8-12 reps
Target the lower back, glutes, and hamstrings while maintaining proper technique
Bench Press
3 sets of 8-12 reps
Strengthen the chest, shoulders, and triceps with controlled movements
Bent-Over Rows
3 sets of 8-12 reps
Target the upper back and shoulder muscles, focusing on proper form
Pull-ups or Lat Pulldowns
3 sets of 8-12 reps
Strengthen the back and shoulder muscles, crucial for spiking and serving
Shoulder Press
3 sets of 8-12 reps
Develop deltoid and triceps strength for improved overhead movements
Romanian Deadlifts
3 sets of 8-12 reps
Target the hamstrings and glutes, essential for jumping and explosive movements
Step-ups
3 sets of 8-12 reps per leg
Improve single-leg strength, stability, and balance
Plank Variations
3 sets, holding for 30-60 seconds
Strengthen the core for better overall stability and performance
Russian Twists
3 sets of 12-15 reps per side
Target the oblique muscles for improved core strength and rotational power
Cool-down:
5 minutes of light cardio (jogging, cycling, or walking)
Static stretches targeting major muscle groups
Conclusion: While injuries are an unfortunate reality in high school girls volleyball, as a parent, you can play an essential role in minimizing the risks by promoting proper technique, advocating for strength and conditioning, and encouraging open communication about any pain or discomfort your child may be experiencing. By staying informed and proactive, you can help ensure that your daughter enjoys a safe and successful volleyball experience.Girls volleyball may be an exciting sport in high schools, but it also comes with potential dangers that cannot be ignored. As a responsible parent, it is imperative that you understand these risks and take necessary measures to safeguard your daughter's health and safety. Our blog will provide you with valuable insights into the most typical injuries in girls' volleyball, backed by data, and equip you with actionable steps to minimize the chances of your child getting injured.