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Diving can be intimidating and honestly, straight-up scary when you’re first starting out. That’s totally normal. But diving is an essential skill for any volleyball player who wants to be relentless and active on defense.The best way to build confidence? Reps.  Get comfortable hitting the floor safely and repeatedly. Once you do, everything else becomes second nature. In a game, things happen fast, so being able to hit the floor and pop back up  quickly is key to staying rea

This is your guide to choosing the right volleyball-specific strength program. Not sure where to start? We’ve got you covered. At YF Volleyball Performance , every program is built by experts in volleyball-specific strength and conditioning, backed by research, trusted by coaches, and tested by thousands of athletes over the past decade. ⚙️  All Programs Include: ✅ Delivered through our human performance app ✅ Exercise videos & detailed instructions ✅ Progress tracking & feed

It never fails—it's December 14th, two weeks into the club volleyball season, and an athlete comes to their trainer, points just below their kneecap, and says, “My knee hurts. What should I do?” The truth? It might be too late. The work should have already been done. Injuries typically fall into two major categories: acute  and chronic . Acute injuries  happen suddenly—like rolling an ankle or tearing an ACL ( knock on wood ). Physical preparation can reduce the risk of these