“What you should be doing this off-season to improve your game for basketball and volleyball.”
Play a jumping sport? Focus your training this off-season on NOT jumping and here’s why!
- Overuse Injuries
- Your joints need a break from the repetitive movements required of these sports.
- Burnout and Mental Fatigue
- When combining school and travel leagues, the average high school level basketball and volleyball athlete plays more games than those at the collegiate level!
- Lack of core strength especially in female youth athletes.
- Most youth athletes lack adequate core strength. Core muscles provide stability for the hip, knee, and lower back joints.
- For example, stability is required to prevent knee valgus. The knee valgus motion is the predominant motion in non-contact ACL injuries.
- Most youth athletes lack adequate core strength. Core muscles provide stability for the hip, knee, and lower back joints.
Here is what to do instead…
- Get stronger through these three lifts
- Front Squat, Power Cleans, and Pull-ups.
- These foundational lifts build an athlete’s base strength which will improve your vertical jump.
- Front Squat, Power Cleans, and Pull-ups.
- Work on Injury Prevention (what is injury prevention? Click link here).
- Strengthen your core muscles with these exercises to prevent knee valgus
- Band Fall Outs
- Glute Ham Raise
- Single-Leg RDL
- Strengthen your core muscles with these exercises to prevent knee valgus
- Play other sports!
- Different sports require different movement patterns and skillsets. Participating in other sports will help mitigate these overuse patterns that develop from doing one activity year-round.
Coach John & Coach Rory
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