Injury Prevention & Rehab

3 Exercises to Help

Nicole is a current professional Volleyball Player in Europe. After learning to hit improerly as a youth player she developed severe back pain and ended up having surgery to repair her lower back, which kept her sidelined from playing. Here we show some exercises we recommend for volleyball related injuries and how these help with both injury prevention and rehab.

How It Works

 

 

1. The Hips

Hip Movement & Turn is Step One in Creating Powerful Hitting & Serving Movements, to:

  • Use the Ground, Legs & Hips to Create Lower Body Force
  • Develop Proper Sequencing of Body Segments
  • Maximize lower body & Arm Speed
  • Spread Forces Over Entire Body to Prevent Arm & Elbow Injuries

 

 

2. The Torso

Turning the Shoulders Uses the Core & Spine Muscles that Results in 80% of Maximum Power Generation for Hitting & Serving Motion:

  • Improves Hip & Shoulder Separation
  • Builds Greater Core Strength & Rotational Power, (Compared to Hip Power Only)
  • Improves Proper Sequencing of Body Segments to Make Arm Swing and Hitting Motion More Consistent 
  • Greater Power & Arm Speed

 

 

3. Shoulder & Arms

Correct Movement of the Arms & Shoulder, Combined with the Turn of the Upper Spine:  

  • Adds Additional Muscle Forces to those of Legs, Hips & Torso Motion
  • Completes Proper Body Segment Sequencing 
  • Improves Arm Speed & Torque
  • Better Movement and Load to Scapula
  • Reduces Injury Risk to Shoulder & Arm

 

 

4. Full Body Training System

 

Train Entire Body to Improve Hitting & Pitching with the PC360 Fully Body System:

  • Hips
  • Legs
  • Core
  • Back
  • Arms & Shoulders
  • Chest

Products

ARM & SHOULDER TRAINER

Reduced Price

$79.99 $99.99

The Powercore Arm & Shoulder Velocity Trainer is the perfect training system for those athletes who use a throwing or overhead hitting motion.

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Basic Hip Training System

Reduced Price

$159.99 $167.99

This is our Basic Hip Training System. Perfect for training lower half stability, mobility and power. Super simple, super affordable and ready to use anywhere.

Add To Cart

Hip & Arm Training

System

Reduced Price

$204.99

Our Hip & Arm Training System is a lower half training pack but also comes with accessories that allows integration of arms and legs in to training.

Add To Cart

Full Body training System

Reduced Price

$249.99 $370.99

Our Full Body System is a full body rotation power and mobility powerhouse. Increase full body rotation, separation and mobility, there is no other option out there like this system.

Add To Cart

TESTIMONIALS

Liz Kritzka - Former CU Volleyball Coach

Ryan Ammerman & Jim Miret

 

Hall Of Fame Coach

Former Nebraska Coach - Terry Pettit

 

I hear it every week "My daughter has gotten bigger and stronger, but she's not hitting or jumping any better. In fact, they may have gotten worse. Even though they are now bigger and definitely stronger, they're slower, less powerful and yet we spent months and a ton on training!" What Gives?

The unfortunate reality is, while general strength training can help athletes develop bigger muscles and gain additional strength, developing power and speed for specific sports movements is different from simply just getting stronger. While strength is a component of hitting power and arm speed, it requires a special type of strength from specific exercises, performed in a precise way, to actually improve hitting power and arm speed.

Its really more about training movements, the specific movements of the sports skill, like hitting and jumping to improve the power and speed of a specific sports movement. And it's not our personal belief or bias, it's science.