Volley12 - Warm-Up Program Vol.1

This is a routine warm-up program that is effective in reducing injuries and preventing injuries. It focuses on improving muscle control and strength through proper movement techniques. It can be completed in just 12 minutes and is designed for both men and women, for players aged 12 and older.

It improves sports performance. Players not only enhance their endurance through progressive strength and conditioning exercises, but entire teams also achieve better results. The program should be started during the pre-season and continued throughout the season. The goal is to perform the warm-up at least twice a week. The effects of injury prevention begin to be noticeable after 6–12 weeks and are most significant for those who follow the program consistently.

It is designed to prevent and reduce injuries and should not be used as a rehabilitation tool for injury treatment or recovery. It does not include stretching exercises, as there is little evidence that they reduce injury risk. However, stretching can be an optional element added individually and is recommended after training as part of the cool-down process.

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