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Volleyball is a fun and competitive sport that consists of bumping, setting, serving, and spiking. Although it is a fun sport, volleyball is one of the most dangerous high school sports seconding soccer.This is here for you to prevent yourself from getting hurt.

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- SERVING: this gets the ball in play
- BUMPING: you start the rally of with a bump
- SETTING: then the setter does a set to get the ball up for a spike
- SPIKING: after the set one of the other five players goes up for a spike to try and score a point for their side, but what people don't think about is safety. Being safe is the most important part because if you are hurt you can't play. This is here for you to know how to prevent injuries

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A few days before a tournament or a match you should begin eating nutritious foods, so that your body is strong and ready to play

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It is suggested that athletes eat 1.2 to 1.7 g/kg/a of protein each day. Protein keeps your muscles in shape. Protein is used to rebuild broken down muscle from exercising. WIth the combination of exercise and protein the muscle can grow back even stronger!

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Carbohydrates are essential to a athletes body, studies show that athletes should consume 1.0 to 4.0 g/kg of their body weight. Focusing on long-lasting sources of carbohydrate combined with a source of protein like peanut butter and toast is a great thing to eat before a practice.

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Ciao Imports - Authentic Specialty Foods

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We are an importer of premium quality, gourmet specialty foods from Italy & across the world. Discover our gourmet Italian pasta, olive oil, balsamic vinegar, mushroom / truffle products & more. For 20 years, our customers and foodie friends have relied on us to import quality, authentic specialty gourmet foods.

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An hour before a practice or game athletes should eat something light.
A banana is a great source of energy. It has potassium, fiber, and protein.

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Everyone should get sleep, especially athletes. People are suggested to get 7-9 hours of sleep every night .

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Sleep is most important the few days before games and tournaments. It is important to get into a sleep schedule. Sleep helps the muscles to relax. Taking care of your muscles will help your athletic performance.

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Before playing volleyball it is important to stretch. Dynamic stretches are suggested for before playing the sport. Dynamic stretching eliminates. Active stretching stimulates and prepares muscles for use during exercise.

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After playing a sport most of the time the muscles are tired. A gre

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With an elastic band around your thighs, take steps to the side while keeping your feet spread apart. Keep your knees bent theentire time.

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UPPER TRAP STRETCH - HAND BEHIND BACK AND TOP OF HEAD

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UPPER TRAP STRETCH - HAND BEHIND BACK AND TOP OF HEAD

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Begin by retracting your head back into a chin tuck position. Next, place one hand behind your back and gently pull your head towards the opposite side with the help of your other arm.

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LEVATOR SCAPULAE STRETCH - HAND BEHIND BACK AND TOP OF HEAD

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LEVATOR SCAPULAE STRETCH - HAND BEHIND BACK AND TOP OF HEAD

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Place your arm on the affected side behind your back and use your other hand to pull your head downward and towards the opposite side. You should be looking towards your opposite pocket of the target side.

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While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind your knee/thigh.

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While lying on your back with both knee bent, cross your affected leg on the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.

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While kneeling, lean forward and bend your front knee until a stretch is felt along the front of the other.

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Bringing knees up as far as you can, one at a time.

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Take deep step bring front leg to a 90 degree angle and leave back leg straight.

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Begin rotating arms in smalls circles getting bigger, both directions

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Jog and with each step kick your 🤬.

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Leaving leg straight kick up and reach toward your toe. Try not to bend your back.

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Make sure you are wearing the correct shoes to account for your foot/ankle whether you are neutral, pronate, or tend to supinate.

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Don't hold your breath when playing volleyball to utilize all core muscles (serving, hitting, etc.)

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Ensure adequate hydration and nutrition for good energy supply.

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If an athlete experiences ANY pain during their sport, that is not normal and they should seek counsel from a physical therapist to prevent further injury.

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Wear knee pads to keep away from floor burns and bruises

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Consider and support to prevent ankles from twisting and rolling