Strength · Quads, glutes & landing mechanics
Land softer, jump higher
Why this session matters
Direct counter-protocol for jumper's knee — the #1 injury in volleyball. Loads the patellar tendon with knee-safe Spanish squats and rebuilds the posterior chain that decelerates landings.
Total ≈ 15 min · 4 exercises
Patellar tendon
169s
Hamstrings & glutes
225s
Calves & Achilles
169s
Hip flexors
338s