Volleyball Injury Prevention Program: Training by Preston Hale, FRC in TrainHeroic

Volleyball Injury Prevention Program

Ignite Performance

Volleyball
Coaches
Preston Hale, FRC, Javier Miller-Estrada, CSCS, Rob Gambardella, CSCS and USA-W

Between club and school ball, volleyball players have a long and grueling season.

During those seasons, far too many athletes sustain injuries or are not able to play at their best.

Our 6 week, injury prevention program utilizes our extensive experience with volleyball athletes and focuses on the areas where they need it most. We focus on improving mobility and correcting muscle imbalances that occur during the season.

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What you can expect
Increased mobility, decrease muscle tension, improved balance and stability
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Optimize Your Performance
Avoid missing games due to injury and allow your play on the court to speak for itself
Features
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Programming 3 days per week
Soft tissue mobilization, mobility, and balance exercises
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer all through an app.
Equipment
Required
None
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Lax ball posterior shoulder smash

1 x 2:00

B

Shoulder CARs

1 x 1:00

C

Shoulder IR Stretch

1 x 1:00

D

Shoulder IR Lift-Offs

3 x 10

E

Shoulder ER Lift-Offs

3 x 10

F

Shoulder ER Kinetic Stretch

3 x 10

Tuesday
Week 1 Day 3

A

Lacrosse Ball Foot

1 x 2:00

B

Lacrosse Ball Calf Smash

1 x 2:00

C

Hip CARS

1 x 1:00

D

Hip IR Kinetic Stretch

3 x 10

E

Hip ER Kinetic Stretches

3 x 10

F

Hip IR Lift Offs

3 x 10

G

Hip ER Lift-Offs

3 x 10

Thursday
Week 1 Day 5

A

Lacrosse Ball Foot

1 x 2:00

B

Lacrosse Ball Calf Smash

1 x 2:00

C

Spine CARs

1 x 1:00

D

Ankle CARS

3 x 10

E

Cobra Spine Kinetic Stretch

3 x 10

F

Ankle Dorsiflexion Lift-Offs

3 x 10

G

Ankle Dorsiflexion Kinetic Stretch

3 x 10

Coaches
coach-avatar Preston Hale, FRC

Coach P has been working with high school and elite level athletes for the past several years. He's a certified Functional Range Conditioning Instructor (FRC) and combines his knowledge of anatomy and other stretching methodologies to create effective mobility programs for athletes of all sports.

coach-avatar Javier Miller-Estrada, CSCS

Coach Jav has been working extensively with volleyball athletes for years know. Throughout the years, he's been able to work with over 30 DI Volleyball players including multiple All-Americans, including the #1 Boys high school volleyball player in the country in 2018.

coach-avatar Rob Gambardella, CSCS, USA-W

Coach Rob made his name in the performance industry by being one of the best speed coaches in the region. He has worked with over 8 NFL combine classes and helped 10 athletes run sub 4.4. In addition to that, Rob is an expert in olympic lifting.

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Stay Healthy. Achieve your goals.

From scholarships or All- American teams...Our athlete's work smart off the court, so they can achieve their goals on the court...Be part of Team Ignite

Get Volleyball Injury Prevention Program
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FAQs
Who is the program for?
Any athlete who wants to get better. This program is not age group specific, however, our recommendation is this is for athletes ages 12+
I complete all 6 weeks, can I restart the program?
YES!...You have access to the program for 1 year, and an restart the program any time
Is this better to do during the season or during the off-season?
This program can be done in-season or as a complement to an off-season training plan...Check our our vertical jump program "Flight School" if you are lookin for an off-season training program.
Volleyball Injury Prevention Program