The recent push to prevent running injuries has made us more aware of the concepts of technique and form in running, leading researchers to develop a standard of movement. It is the deviations from this standard that often cause injuries.

This approach isn’t limited to running. Athletes participating in sports that involve swinging, hitting, jumping, pivoting, shuffling, or other swift motions that involve weight shifting also benefit from understanding the standard poses necessary to execute their movements effectively.

For example, a female volleyball player may struggle to hit the ball at the net if her jump is not controlled. Poor jumping form can place excessive stress on the lower extremity joints and increase the risk of injury in the upper extremity joints, as improper lower body positioning can force the upper body to over-rotate to successfully complete a hit.

These days, student athletes face many challenges to their performance. They spend all day sitting in a classroom, then are expected to perform at a high level during practice and training, followed by hours of sitting to complete homework. We know the detrimental effects of prolonged sitting and the risks it poses to soft tissue structures.

Most athletes participate in their sport year-round, making it challenging to convince them and their parents of the benefits of an “off-season” due to the competitive nature of club, travel, and high school athletics. (There’s a reason professional athletes don’t play twelve months out of the year!) If a rest period isn’t feasible, consult with coaches and trainers about comprehensive strengthening programs and technique work. These programs should not focus solely on one body area—just because a soccer player primarily kicks a ball doesn’t mean their upper body should be neglected; upper body strength is crucial for overall movement.

Sky High Volleyball, for instance, recognized high injury rates among high school athletes and understood the impact injuries can have on a player’s season. This year, they are changing their approach to strength training. They are now incorporating two days of organized strength and technique training and encouraging athletes to dedicate additional time each week to injury prevention exercises and drills that enhance functional movement. A solid strengthening program can significantly impact an athlete’s ability to stay injury-free.