Volleyball injury prevention basics

Why injury prevention matters in volleyball

Volleyball asks young bodies to jump, land, reach overhead, move side to side and sometimes dive to the floor, often many times in a single practice. That is good exercise, and it also means a few areas of the body are used heavily. Habits like warming up, learning good technique, resting and speaking up about pain can help your child enjoy the sport for years. This guide offers general information only and is not medical advice. For questions about your child's health, ask a doctor.

Warm up and cool down

A good warm-up gets muscles ready for quick movement. Most coaches lead one, and it often includes light jogging, dynamic stretches such as leg swings and arm circles, and some easy ball touches before anything hard. A short cool-down afterward, such as walking and gentle stretching, is a good habit too. If your child arrives late, encourage a few minutes of warm-up before joining in. Ask the coach for the team's routine.

Body areas that work hard

Ankles and feet

Players land from jumps and move quickly near teammates at the net. Players can land on a teammate's or an opponent's foot near the net, which is one reason coaches teach players to call for the ball and to land on their own side. Shoes that fit and grip well, with laces tied, help.

Knees

Jumping, stopping and changing direction put load on the knees. Learning to land softly with bent knees and hips is a skill that coaches can teach. Knee pads can protect against scrapes and bumps on the floor.

Shoulders and arms

Serving, spiking and swinging overhead all use the shoulder. Young players who do many repetitions in a row may get tired and sloppy. Coaches can help limit repetitions and teach good form.

Fingers and hands

Setting and blocking put the fingers in the path of a moving ball. Teaching players to keep their hands strong and ready, rather than loose, can help. A finger that is swollen or will not move normally should be checked.

Back and core

A strong core supports jumping and swinging. Simple exercises recommended by a coach or trainer can help build overall strength.

Everyday habits that help

• Sleep: enough sleep supports focus and recovery, and tired players may react more slowly.
• Water and food: encourage your child to drink water before, during and after play and to eat balanced meals.
• Rest days: bodies need time to recover. If your child plays for several teams or in several sports, talk with the coaches about total workload.
• Variety: playing other sports and activities can build overall athleticism and keep things fresh.
• Proper gear: check shoes, pads and laces. Our youth volleyball equipment checklist has a simple list.

Technique and coaching

Many bumps and strains come from rushing, so good coaching is an injury-prevention tool. Look for coaches who teach landing, footwork and communication before power. Calls such as "mine" help avoid collisions between teammates. Encourage your child to follow the coach's rules about staying clear of the net and not stepping under a ball another player is about to hit.

Speak up about pain

Soreness after a hard practice is common, but sharp pain, pain that lasts, swelling, or a limp is not something to push through. Make sure your child knows they can tell you or the coach right away without being in trouble. Playing through pain can make a problem worse.

Seek a doctor's advice for sudden injury, swelling, trouble moving a joint, dizziness, confusion or a headache after a hit to the head, or pain that does not go away. Ask a doctor or athletic trainer when it is safe to return to play, and follow the plan the doctor gives you, even if your child feels ready sooner.

What parents can do

You do not have to be an expert. Make sure your child gets to practice with proper gear and a snack, notice when they seem unusually tired or sore, and keep the conversation open. Ask the coach how the team warms up and how they handle a player who says they are hurt. For more on getting ready, see how to prepare for volleyball season. The volleyball hub lists our other guides.