Injuries and nutrition in Volleyball

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Injuries and nutrition in Volleyball

Forward leg swings:DO:-Brace body against wall with one arm-Start with both feet directly underneath than swing inside leg forward and backward.-Slowly increase range of motion until leg goes as high as is comfortable.-Swing each leg ten times.DON’T:-Lock knees -Avoid bending waist -Swinging legs with bouncy or jerky motionsStretches hip flexors, hip extensions, hip adductors and hip abductors. Pectoral stretch at 90˚:DO:-Face forward and reach back and hold onto wall, door frame or pole-Keep arm strait and just under shoulder level-Turn body away from wall until you feel a slight pull in your chest, hold for 10 seconds-Repeat with other arm.DON’T:-You shouldn’t feel pain in chest when stretching -Hold stretch too long.Stretches pectoral muscleSide lunge stretch:DO:-Stand up right with both feet facing forward double shoulder with apart-Place hand on hips-Exhale and bring your body weight slowly to one side-Hold this for ten seconds and then do the same for each leg. DON’T:-Lean forward or bend back-Hold breathStretches Hips, Groin and abductors

Volleyball warm up routine

Prevention of injuriesIn volleyball upper body, arm, shoulder, hand and leg injuries are most common. Some examples of these are; ankle sprains, Lower back pain, finger injuries (such as dislocations, sprains and jam’s) and ACL injuries. To help prevent these injuries use proper strength training and stretches for the lower back, shoulders, and legs. If you have previously sprained your ankle, external ankle support such as strapping or braces can help prevent rolling it again. Lastly, a correct warm up and stretching routine and a proper cool down is another way to prevent injuries.

How to treat a jammed fingerThe term jammed finger is referred to when swelling occurs when an impact injury occurs. These are common in volleyball because of the use of hands in setting, spiking, blocking and serving. This increases the risk of obtaining a jammed finger.To treat this injury the I.C.E.R. method should be used. The finger should also be immobilised to stop further damage.

Diet of athlete vs Non-athlete

Carbohydrates (carbs)Carbohydrates are the best fuel for an athlete’s body as they provide power to their muscles and allow athlete’s to maintain activity for longer periods of time. If enough carbohydrates are eaten before during and after an athlete’s training/exercise it can help maintain their energy levels, delay fatigue and support a quicker recovery. An athlete’s carbohydrate intake is higher than the average person because they need more fuel to cope with their increased daily nutritional requirements. ProteinsProteins are the building blocks of the bodies’ muscles and tissues but what needs to be noted is the fact that most athletes only need slightly more protein than non-athletes. An athlete can usually meet their increased requirement through increased food intake, despite this few athletes such as gymnasts, rowers or marathon runners will have higher protein requirements than most. FatFat is important in an athlete’s diet because it contains the needed energy, vitamins and essential fatty acids that an athlete needs to have. At the same time fat should be eaten in moderation and a low-fat diet is a good approach for everyone – athlete and non-athlete alike. HydrationAn athlete’s hydration requirements can vary depending on their genetics, body size, fitness level, environment and the intensity of their exercise. Although the amount of water consumed varies from athlete to athlete, they should aim to replace up to 70% of their fluid lost through sweat during exercise.

- Un fair and unjust way of competing in events- Ruins the need for skill in sports

“Sports Supplements-are they moving towards substance overuse or abuse?”

- Special dietary requirements could allow this to happen - Athletes who are weaker to get on the same level as their teammates.

Injuries and Nutrition in Volleyball

Georgia Kirby-Bastians (9B53)


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