Shoulder exercises for volleyball players help prevent injury. The key is strengthening the tiny muscles that connect to the shoulder blades (scapula).
Why strengthen at the scapula?
The scapula is half of the shoulder joint and essentially provides a base for shoulder movement.
Strengthening the rotator cuff muscles without strengthening the muscles that stabilize the scapula does only half the job.
The scapulothoracic joint (joint at the shoulder blade and rib cage) is an area that needs to be trained with short range isolating exercises.
Any scapular muscle weakness or inability to position the scapula and then stabilize can result in shoulder joint issues such as impingement, rotator cuff tendonitis, tendinosis, or tears.
Dysfunctional movement at the scapulae often leads to many rotator cuff problems. Scapular activation exercises should be part of volleyball weight training.
Shoulder Exercises for Volleyball Players
T, W, Ls can also be performed on an incline bench or in a standing position with hips slightly flexed.
Improve shoulder stability. Improve shoulder blade strength and recruitment patterns.
Lie facedown over the balance ball so your chest is up off the ball.
Y, T, W, L's are great for improving scapulothoracic stability thus helping prevent shoulder injuries at the rotator cuff. A workout program that leaves out scapular stabilizer exercises may be missing the key to preventing volleyball injuries that occur at the shoulder.
Physioball Y Start Position
Physioball Y Bottom Position
Physioball T Bottom Position
Physioball T Top Position
Physioball W Bottom Position
Physioball W Top Position
Physioball L's Bottom Position
Physioball L's Arms at 90 degrees
Physioball L's Top Position
Y, T, W, L's can be a great addition to a volleyball weight training program because of the functionality of improving stability of the entire shoulder joint.
Band Pull Shoulder Exercises for Volleyball
Band Pulls Starting Position
Band Pulls Finish Position
Stick ups improve the muscle activation and strength of the lower trapezius.
Weight training programs need shoulder exercises for volleyball that work opposing muscle groups in order to avoid creating muscular imbalances.
For example, a workout that includes a bench press should have a row type movement to balance out the pushing movement of the bench press.
While this is good when thinking of how to train large muscles, the balancing of the smaller muscles of the shoulder need to be considered. Both exercises train retraction of the scapula. Training retraction without training protraction can lead to muscular imbalances and shoulder problems.
Push ups are Great Shoulder Exercises for Volleyball
Common multi-joint exercises such as the bench press, pull up, and bent row can lead to an ineffective upward rotation of the scapula, which can then lead to rotator cuff injury of athletes that perform overhead throwing movements (volleyball player spiking a volleyball).
The overhead shrug allows you to perform a shrugging movement with the scapula in an upwardly rotated position while mainly strengthening the upper trapezius.
The mobility or stability of the scapulae can have a direct effect on the strength and proper function of the rotator cuff.
Shoulder exercises for volleyball help increase mobility and stability of the scapulae.
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