Volleyball: 4 Keys to Diving Correctly (and Less Painfully!)

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Volleyball: 4 Keys to Diving Correctly (and Less Painfully!)

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It doesn’t matter if you’re playing volleyball recreationally or if you’re playing competitively, diving and digging requires practice and coordination to avoid injury.  Injuries can affect the shoulder, wrist/hand, knee, hip, and lower back, many of which can be prevented by a proper body mechanics and a tailored conditioning program.

It doesn’t matter if you’re playing volleyball recreationally or if you’re playing competitively, diving and digging requires practice and coordination to avoid injury.  Injuries can affect the shoulder, wrist/hand, knee, hip, and lower back, many of which can be prevented by a proper body mechanics and a tailored conditioning program. So dig in and learn how you can improve your game while avoiding injury!

 

1.       Keep your arms in proper positioning

  • Stretch your arms, pressed together from hands to elbow in front of you.
  • To hold your hands together, place your thumbs side by side, and overlap the fingers of your stronger hand over the curled fingers of your weaker hand. This prevents injury to the wrist and hand by avoiding interlocking the fingers.

2.       Keep your knee bent underneath you

  • Don’t let that heel fall out to the side of the buttock, because that places the hip in an “impinged” position, that can increase the chances of injury.  

3.       Bend with your knees, not your back

  • Avoid back injury by using your legs and arms to reach for the ball while keeping a neutral position of your spine.  

4.       Roll with it

  • After making contact with the ball, the player leans and turns backward, returning to the standing defensive position quickly

Contact us at any one of our seven locations for a free screen or consultation to help you evaluate proper mechanics or with any injuries that are unresolved after 1-2 weeks of rest.