Volleyball Player's Posture Fix
Fix the overhead shoulder mechanics, ankle stability, and thoracic restriction volleyball creates.
Volleyball demands overhead mechanics, explosive jumping, and lateral movement, all at high volume. The spiking motion loads the shoulder asymmetrically. Jump training without corrective work accumulates patellar tendon and ankle stress. Beach volleyball adds sand instability to all of it. This 20-video program addresses the specific structural demands of volleyball, with emphasis on sustainable overhead function and explosive lower body mechanics.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 10 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 10 minutes. Weeks 4-6: 8 exercises, about 19 minutes. 4 new exercises come in, 1 drops off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Do these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Your routine each session
- 1Scapular Wall Slides
- 2Face Pulls (Resistance Band)
- 3Cervical Retraction
- 4Thoracic Extension (Foam Roller)
- 5Doorway Chest Stretch
Phase 2ProgressionDo these 8 exercises each session, about 19 minutes. 4 new exercises come in, and 1 you have already learned drops off your list.
Weeks 4-6
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 4 new exercises come in, and 1 you have already learned drops off your list.
Weeks 4-6
8 exercises
about 19 min
Your routine each session
- 1Scapular Wall Slides
- 2Face Pulls (Resistance Band)
- 3Cervical Retraction
- 4Thoracic Extension (Foam Roller)
- 5Hip Flexor Lunge Stretch New
- 6Single-Leg Balance (Eyes Open and Closed) New
- 7Wall Angels New
- 8Prone Cobra New
No longer in your routine: Doorway Chest Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Scapular Wall Slides, Face Pulls (Resistance Band), Cervical Retraction, Wall Angels (about 8 min).
Do any of these sound familiar?
- Shoulder pain during or after spiking
- Patellar tendinitis from high jump volume
- Ankle instability and recurring sprains
- Thoracic spine restricted in overhead position
- Lower back pain from jumping and landing
- Tight hip flexors limiting jump height
Why this happens
The root causes behind volleyball player's posture fix.
- Spiking motion loading shoulder internal rotation asymmetrically over thousands of repetitions
- High-volume jumping loading the patellar tendon without adequate hip stability
- Ankle dorsiflexion restriction from landing volume creating knee and hip compensation
- Thoracic kyphosis reducing the overhead space available to the shoulder
Why this works
Every spike accelerates the shoulder into internal rotation at the peak of overhead mechanics. Over thousands of swings, this creates the same rounded-shoulder pattern swimming builds, but combined with jumping demands on the knee and ankle. This program balances the overhead pattern and builds the hip and ankle stability that sustainable volleyball requires.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
I have patellar tendinitis from volleyball. Will this help?
Patellar tendinitis in volleyball players is usually driven by hip flexor tightness and glute inhibition overloading the quad tendon on landing. The hip work directly addresses this.
I play both indoor and beach volleyball. Is the program different?
The program addresses the universal volleyball patterns. Beach volleyball adds sand surface demands on the ankle, the ankle work is especially relevant there.
My shoulder hurts when I spike. Is this safe to do?
The program specifically includes gentle overhead restoration, it doesn't load the shoulder, it opens the thoracic extension that allows the shoulder to move safely.
Will better posture improve my jump height?
Hip flexor length and glute activation are direct determinants of jump height. This program addresses both.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 9 corrective exercise videos
- Mike explains the volleyball-specific mechanics behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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