Some volleyball players develop patella tendinitis, also known as jumper's knee. Repetitive vertical jumping stresses the patellar tendon under your knee cap, which can cause small tears in the tendon, leading to swelling and pain. Exercises that work the major knee-stabilizing muscles around the knee, specifically your quadriceps, hamstrings and calf muscles, might help to strengthen your knee and prevent this injury.
Quadriceps Chair Exercise
To perform this exercise, sit in a sturdy chair and scoot forward to its edge. Extend your legs out and down so that your heels are resting on the floor. While keeping your knees straight and your heels in contact with the floor, contract your thigh muscles as tight as possible. Hold for 10 seconds and relax for three. Repeat 10 times, rest and do another set. As you get stronger, increase the number of sets.
Knee Dips
To perform this quadriceps exercise, start by standing with your feet shoulder-width apart and with a slight bend in your knees. Keep your toes and knees pointing straight ahead throughout the exercise. Lift your right leg and while balancing on your left, lower your body 3 inches, return to the starting position, rise up 3 inches and return to the starting position to complete one repetition. Do a total of 10 repetitions and switch legs. Concentrate on keeping your back straight and your head up.
Hamstring Curl
The only equipment you need for this exercise is a stability ball. Lie flat on your back on an exercise mat or a carpeted floor. Position the ball under the lower part of your legs and stretch your arms out to the sides of your body for stability. Start by raising your hips and straighten your knees; your body will be straight from your shoulders to your feet. While keeping your hips straight, tighten your hamstring muscles, bend your knees and pull the ball toward your buttocks. When your knees reach a 90-degree angle, return to the starting position to complete one repetition. Repeat for a total of 10 repetitions.
Heel Raises
This exercise helps to strengthen your calf muscles. Stand behind a sturdy chair and place your hands on the back of the chair for balance. With your feet shoulder-width apart, slowly raise your heels, move up onto your toes and contract your calf muscles. Hold this position for a count of 10, relax and return to the starting position. Repeat 10 times. A variation is to start with your left leg bent, balance on your right leg, rise up onto your toes 10 times and switch legs.
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