Summer is here and high school students are enjoying summer break. Many are also planning for a busy period of off-season sports preparation. Fall sports will be here before we know it and lower body injuries are becoming more prevalent in the female volleyball athlete. It is very important for young girls to complete off-season strengthening in hopes to prevent injury.

Below is a handout with few ideas of lower body exercises that can be completed to strengthen/stretch the primary hip, knee and ankle muscles used by volleyball players (Source: Dartmouth Health).

A few other exercises to work on include landing techniques (cushion landing with balls of feet and rock back to heels with buttocks back and feet/knees apart) and line jumps (forward and backward, side to side, single leg). See image for proper landing position (Source: Complete Human Performance).

By strengthening the muscles surrounding the hips, knees and ankles, the body is provided with more support and stability during the quick movements, jumping and landing that is required of volleyball players. If an injury does occur, speak to your provider right away or call us at the Windom Area Health Rehabilitation Department at 507-831-0634 for more information.

Best of luck to all the high school athletes during their off-season training!

By Cierra Fast, DPT

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