Pick your day and I'll tell you what actually helps.
Today is a…
Next circuit
Mix A · Knees & Ankles
15 minutes, built from the feet up.
The deal (read me once)
0–2 out of 10. Mild muscle effort is fine. Sharp pain, pinching, or pain that's getting worse is an instant stop.
Slow is the whole point. Every rep controlled. No grinding, no training to failure, no loaded jumping — volleyball already gives you all the jumping you need.
Max 2–3 circuits a week, alternating A and B. Never after a tournament day or a two-a-day.
This is capacity work, not extra conditioning. You should finish feeling better than you started — that's the test every time.
Tell a parent if pain shows up while you're playing, changes how you move, is still there the next morning, comes with swelling, or lives in one specific spot on a bone or tendon. That's a "see a sports physio" sign, not a "push through it" sign.
Nice work. Quick check-in.
This is the test that matters.
Compared to when you started, you feel…
Any knee or shoulder discomfort right now? (0–10)
0–2 is the green zone. Anything above that is a signal, not a challenge.
Worth telling Mom or Dad tonight.
Feeling worse after this, or pain above 2, means today was too much — that's useful info, not failure. See a sports physio if pain:
shows up while you're playing or changes how you move
is still there the next morning, or comes with swelling