Volleyball: returning after an injury

Risks and order of return

Repeated jumps, spikes and dives load the shoulder, knees and ankles; resume with low passes, no spiking, with progressive jumps.

Volleyball: start with digs and sets. Jumps, spikes and blocks come back last, keeping an eye on knees and shoulders.

Bringing the movement back in four stages

1. 1

   Light running and passing alone or against a wall, no jumping.

2. 2

   Passes and digs in pairs, soft ball, no attacking or hard serves.

3. 3

   Underhand serve, small-sided games, small jumps, no spiking.

4. 4

   Spikes, blocks, hard serves and matches.

Common injuries in this sport

• Shoulder (rotator cuff)Avoid spikes and jump serves at first; resume with low passes.
• Patellar tendon (jumper’s knee)Reduce the number of jumps per session and respect rest days.
• Ankle sprainWatch your landing under the net, where an opponent’s foot may be.

Preparation exercises

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Wall sit hold

  Back to the wall, knees at about 60 degrees, hold 30 to 45 seconds. 4 repetitions with 1 minute rest.

  To start: 4 holds of 30 to 45 seconds, 1 minute rest, daily or every other day.

  Variations, mistakes and progression

  Easier

  Less bend (knees at 30 degrees), 20-second holds.

  Harder

  Deeper bend (90 degrees), or on one leg.

  Common mistakes

  • Letting the knees go far past the toes.
  • Pushing with your hands on your thighs.

  Moving on

  When 4 × 45 seconds causes no discomfort during or the next day, and tendon pain is easing.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Small jump landing

  advanced

  Jump a few centimetres and land softly on both feet, knees in line, then hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply rise onto your toes and come down quickly, without leaving the floor.

  Harder

  Slightly higher hops, then on one leg, then sideways.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees caving in.

  Moving on

  When 3 × 8 landings are quiet, knees in line, with no discomfort the next day.

• Step-down landing

  advanced

  Standing on a 20 cm step, move one foot forward over the edge, drop off and land on both feet, knees bent and in line, quietly. Hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply step down and bend your knees as you arrive.

  Harder

  Higher step (30 cm), then add a small vertical jump straight after landing.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees coming together as you land.

  Moving on

  When 3 × 6 landings are quiet, knees in line, with no discomfort the next day: bring back your sport’s jumps, starting with short ones.

• External rotation at 90/90

  Band anchored in front of you, elbow raised to shoulder height and bent at 90 degrees: rotate the forearm up to vertical, then lower over 3 seconds.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Elbow lower (45 degrees from the body), light band.

  Harder

  Stronger band, then a 2-second hold at the top, then fast up and slow down.

  Common mistakes

  • Letting the elbow drop during the set.
  • Arching the back to help the rotation.

  Moving on

  When 3 × 15 is easy and pain-free: bring back throwing or hitting at low intensity.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Court shoes with good cushioning and grip.
• Knee pads if you dive to the floor.
• A ball suited to your level, without training overload.