A warm-up you can't skip, not "we'll do it if there's time"
Injury prevention at Paideia isn't a separate "opt-in" programme — it's a mandatory RAMPL block built into the start of every session in the 13-week programme. The coach can't start the main part until the block is complete. Built from 50 sources and volleyball injury epidemiology.
RAMPL — five phases before the main part
An adaptation of the established RAMP protocol (Raise, Activate, Mobilise, Potentiate) with an added Land phase — landing technique, critical specifically for volleyball.
Raise. Light jogging and general warm-up — raising body temperature and heart rate before the main load.
The RAMPL block is part of the training protocol that reduces risk — not a guarantee against injury.
Scientific foundation
The block is built from 50 peer-reviewed sources — volleyball injury epidemiology, the RAMP warm-up protocol, and principles from the FIFA 11+ programme (adapted for volleyball). This isn't a random set of "stretching" exercises — it's a structure aimed at the risk zones specific to this sport: shoulder, knee, ankle.
Raise
Light aerobic load — raising heart rate and body temperature
Activate
Activating key muscle groups — core, glutes, shoulder girdle
Mobilise
Dynamic joint mobility through game-relevant ranges of motion
Potentiate
Explosive movements of rising intensity — a bridge into the main session
Land
Landing technique after a jump — volleyball-specific, reduces knee and ankle risk
How this is built into the 13-week programme
What we deliberately don't do
We don't guarantee injury-free training. Prevention reduces risk but doesn't eliminate it entirely — this is not a medical guarantee.
We don't replace rehabilitation. Prehab prepares for load — it's not recovery from an injury that's already happened.
We don't allow fully disabling the block. A coach can deliberately skip it in an exceptional case, but can't turn it off permanently — this is by design, not a bug.
How this differs from what's out there
| Category | What it offers |
|---|---|
| A generic "check-the-box" warm-up | 5 minutes of jogging with no structure — not tied to volleyball's specific demands |
| A standalone injury-prevention course | Good content, but exists separately from training — easy to forget or skip |
| Programmes built for adult professionals | Overkill and not adapted for youth level without equipment |
| Prehab by Paideia | Mandatory RAMPL block inside every session, tied to periodization, no equipment, 50 sources |
Important. The Prehab block is part of a training protocol to reduce injury risk — not a medical service. For acute pain or suspected injury, see a doctor.
What's next?
Choose what applies to you.
Open Paideia World
Sign up and try the platform — the Prehab block is built into every programme, not sold separately.
Open Paideia World →Connect Paideia World
Bring the Prehab block and the rest of the platform into your academy.
Discuss connecting →