The VolleyPod presented by The Art of Coaching Volleyball Strength and Conditioning for Young Volleyball Players with Emily Schilling from University of Illinois
Feb 13, 2026
Emily Schilling, Director of Strength & Conditioning at University of Illinois, shares concise expertise on strengthening young volleyball athletes. She talks about force plate testing and jump efficiency. She covers injury prevention, isometrics for tendon health, shoulder stability, and smart timing for weight training. She also explains gym-free in-season programs and simple home practices to reduce overuse.
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Use Isometrics For Patellar Tendon Health
- Use isometrics and eccentrics to protect patellar tendons: split-squat ISOs, wall-sits, and hamstring heel digs.
- Hold isometrics 20–45 seconds (up to ~60s for severe cases) for 2–6 sets depending on symptom severity.
Prioritize Functional Shoulder Endurance
- Train shoulder endurance with practical, bodyweight-driven tasks like crawling and overhead carries before adding isolation work.
- Progress crawls slowly (10–15s up by ~5s weekly) to build stabilization and rotator cuff endurance.
Keep Youth Training Simple And Playful
- Young athletes should focus on bodyweight basics: push-ups, lunges, planks, and hanging for grip/shoulder health.
- Keep training simple, playful, and varied — jungle-gym play and multi-sport activity build durable movement.