The SHRED Injuries volleyball neuromuscular training warm-up program is being developed in partnership with Volleyball Alberta, including feedback from volleyball coaches, players, strength and conditioning staff physiotherapists and epidemiologists. This warm-up is designed to be completed in 10–12 minutes at the beginning of every training session and game.
Neuromuscular training has been shown to reduce the incidence of injury by >30%, while our current research is evaluating the effectiveness of this program in reducing injuries and improving performance in Canadian youth volleyball players.
![SIPRC Volleyball Icon](/sites/default/files/styles/ucws_image_1_1_desktop/public/2022-09/21-KIN-178700-SIPRC_UC_Burgundy_Volleyball%403x-8.png?itok=16Ycg7cx)
Categories
Aerobic
![Athlete performing skipping forward and backward exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Skipping%20forward%3Abackward_volleyball_edited%204-5.jpg?itok=RHY1l1XQ)
Level 1: Skipping (Forward & backward)
![Athlete performing sideways skipping exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Skipping%20sideways_volleyball_edited%204-5.png?itok=rVhNOX2m)
Level 2: Skipping (Sideways)
![Athlete performing side shuffling exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Side%20shuffle_volleyball_edited%204-5.jpg?itok=em2LvQ-E)
Level 1: Side shuffles
![Athlete performing carioca exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Carioca_volleyball_edited%204-5.jpg?itok=BiJwSPz1)
Level 2: Carioca
![Athlete performing zig-zag running exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Zig%20Zag%20Run_volleyball_edited%204-5.jpg?itok=t_jZv-GS)
Level 1: Forward zig-zag run (Controlled)
![Athlete performing zig-zag running exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Zig%20Zag%20Run_volleyball_edited%204-5_0.jpg?itok=nTEeRiMg)
Level 2: Forward zig-zag run (Game-speed)
Balance
![Athlete performing airplane balance exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Airplane%20balance_volleyball_edited%204-5.jpg?itok=NiuWz4PE)
Level 1: Airplane balance
![Athlete performing airplane balance t-walk exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/T%20walk_Volleyball_edited%204-5.png?itok=VK34dpJN)
Level 2: Airplane balance t-walk
![Athlete performing standing partner bobbleheads exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Partner%20bobble%20head_volleyball_edited%204-5.jpg?itok=2_ECbkmo)
Level 1: Standing partner bobbleheads
![Athlete performing partner nudge upon landing exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Partner%20nudge%20upon%20landing_volleyball_edited%204-5.jpg?itok=YKxOA0RJ)
Level 2: Partner nudge upon landing
![Athlete performing jumps with partner bumps exercise with a 2-leg landing](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Jumps%20with%20partner%20bumps%20-%202%20feet_volleyball_edited%204-5.jpg?itok=7xjAULAV)
Level 1: Jumps with partner bumps (2-leg landing)
![Athlete performing jumps with partner bumps exercise with a single-leg landing](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Jumps%20with%20Partner%20Bumps%20-%201%20foot_volleyball_edited%204-5.jpg?itok=ZubGA_MJ)
Level 2: Jumps with partner bumps (1-leg landing)
Strength
![Athlete performing nordic hamstring curl with push-up exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Nordic%20Hamstring_volleyball_edited%204-5.jpg?itok=3gOGbJYU)
Level 1: Nordic hamstring curl with push-up
![Athlete performing nordic hamstring curl with push-up exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Nordic%20Hamstring_volleyball_edited%204-5_0.jpg?itok=kYVLNNYh)
Level 2: Nordic hamstring curl with push-up
![Athlete performing front plank exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Front%20plank_volleyball_edited%205-7.jpg?itok=BZYtuY5G)
Level 1: Front plank
![Athlete performing front plank with arm lifts exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Front%20plank%20arm%20lifts_volleyball_edited%205-7.jpg?itok=e5uLM7c9)
Level 2: Front plank with arm lifts
![Athlete performing side plank torso rotation exercise with knee support](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Side%20plank%20from%20knee_volleyball_edited%204-5.jpg?itok=3z_pgDlZ)
Level 1: Side plank with torso rotation (Knee support)
![Athlete performing side plank torso rotation exercise from foot support](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Side%20plank%20from%20feet_volleyball_edited%204-5.jpg?itok=eAVFjNmN)
Level 2: Side plank with torso rotation (Foot support)
![Athletes performing Y component of the IYTW exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/IYTW%20%28Y%29_volleyball_edited%204-5.jpg?itok=V6JHnzox)
Level 1: IYTWs (Alternating reps)
![Athletes performing the Y component of the IYTW exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/IYTW%20%28Y%29_volleyball_edited%204-5_0.jpg?itok=lBbYKMXz)
Level 2: IYTWs (Cluster reps)
![Athlete performing the forward direction of the Clock lunge (Level 1) exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Clock%20Lunge%20fwd_volleyball_edited%204-5.jpg?itok=3LoDi2Qk)
Level 1: Clock lunges (3 directions)
![Athlete performing the 5 o'clock direction of the Clock lunge (Level 2) exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Clock%20Lunge%20diagonal_volleyball_edited%204-5.jpg?itok=46aPKX2e)
Level 2: Clock lunges (6 directions)
Agility
![Athlete performing compass jumps with 2-leg landing exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Compass%20jumps%202%20legs_volleyball_edited%204-5%20copy.jpg?itok=0_-VGb_7)
Level 1: Compass jumps (2 legs)
![Athlete performing compass jumps with single-leg landing exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Compass%20Jumps%201%20foot_volleyball_edited%204-5.jpg?itok=4EqqJ_Mi)
Level 2: Compass hops (1-leg)
![Athlete performing pre-determined distance version of the shuttle run from push-up exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Shuttle%20Run_volleyball_edited%204-5.png?itok=SOTH1Xd6)
Level 1: Shuttle runs from push-up (Pre-determined distance)
![Athletes performing coach-directed version of the shuttle run from push-up exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Shuttle%20Run%20%28Coach%20Directed%29_volleyball_edited%204-5.jpg?itok=7D0Kbd3S)
Level 2: Shuttle runs from push-up (Coach-directed)
![Athletes performing the block jump exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Block%20Jump_volleyball_edited%204-5.jpg?itok=t6Frb9E7)
Level 1: Block jumps (Controlled)
![Athletes performing the block jump exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Block%20Jump_volleyball_edited%204-5_0.jpg?itok=C90toDcN)
Level 2: Block jumps (Game-speed)
![Athletes performing the approach jump exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Approach%20jump_volleyball_edited%204-5.jpg?itok=CApNd3dv)
Level 1: Approach jumps (Controlled)
![Athletes performing the approach jump exercise](/sites/default/files/styles/ucws_thumbnail_freeform/public/2021-10/Approach%20jump_volleyball_edited%204-5_0.jpg?itok=H6EvhUWw)