Plyometric exercises for volleyball players can certainly help to improve their vertical jump. In the video clip below Penn State University head strength and conditioning coach, Cameron Davidson, demonstrates plyometric exercises for volleyball players using hurdles that generate explosiveness and core strength.

Keep in mind that in order to reap the maximum benefits of plyometric exercises, volleyball players should first develop a basic level of strength by participating in a sport specific resistance training program. Doing plyometric exercises without first developing basic strength will greatly reduce the benefits of doing plyometric exercises.

For more information the DVD that this clip from click the link 150 Strength and Conditioning Exercises for Volleyball and learn how Coach Davidson trains the powerful Penn State Volleyball Team.

The YouTube video has sound, so please make sure that the sound is turned on and that you have access to the site (Some schools block access to YouTube)

The following is a summary of the Plyometric Exercises for Volleyball Players as presented by Cameron Davidson, Penn State head strength and conditioning coach.

1. Forward Jump Pauses

Players jump up and over the hurdle. The land in squat position and stay in that position until the coach signals them to jump over the next hurdle.

Key coaching points include: Push your feet into the ground and swing, or cycle your arms

2. Continuous Jumps

Same as previous exercise without the pause. Players move quickly jumping high over the hurdles without pausing in between.

Key coaching points include: Keep Your Torso Tall, Knees high, Cycle your arms

3. Quick Jumps (Multiple Angles) – Over smaller hurdles

Here the athletes are jumping lower and quicker as they move through the hurdles. First facing forward and then facing to each side. The emphasis here is getting off the ground quickly.

There are many drills that a coach can do to improve the volleyball athleticism of his/her players. Volleyball players need lower body strength in order to jump quickly and to jump higher. They also need that lower body strength to react quickly and explode to a ball.

In the video clips below Karen Paxton, head coach at Katy High School (Texas) demonstrates two different drills that will definitely improve the volleyball athleticism of your players. In the first video Coach Paxton shares her Tennis Ball Drop Series designed to teach defensive players to react as quickly as possible. In the second clip you will learn a great series of lower body strength exercises called Holy Quads that can be completed on court without any equipment.

These drills are just two of many drills designed to improve the volleyball athleticism that Coach Paxton shares in a complete DVD dedicated to training volleyball players. For more information about the DVD that these clips came from click the link Improving Volleyball Athleticism and Footwork

The YouTube videos below have sound, so please make sure that your sound is turned on and that you have access to the site. (Some schools block access to YouTube)

The Tennis Ball Drops Series is a creative way to use tennis balls to work on defense and improve volleyball athleticism. In this drill series, you will learn how to put players into defensive positions and teach them to react quickly, change direction, sprawl and eliminate wasted motion as they attempt to get to the ball as quickly as possible. This type of training improves movement to a tipped or roll shot from a defensive position.

The following is a quick summary of the Holy Quads Exercise Series.
1. 10 Regular Squats
2. 30 Second Squat Hold
3. 10 Block Jumps
4. 30 Second Squat Hold
5. 10 Gait Swings
6. 30 Second Squat Hold
7. 10 Wide Outs

Coach Paxton typically repeats the sequence three times

Volleyball specific plyometric training can create dramatic improvements in your players explosiveness and specifically in their ability to jump higher and more quickly. Volleyball specific plyometric training involves exercises that requires maximal force in short time intervals thereby improving the athletes explosive power.

In the video clip below you will see 5 different safe volleyball specific plyometric training exercises that will definitely improve your players explosiveness. The exercises are presented by Reid Hall, an elite strength and conditioning coach for volleyball. For more information about volleyball strength training visit www.reids-workouts.com or to see other great videos you can visit Reid Hall’s YouTube Channel

The YouTube video below has sound, so please make sure that your sound is turned on and that you have access to the site. (Some schools block access to YouTube)

The following is a brief recap of the 5 exercises presented in the volleyball specific plyometric training routine.

1. Single Leg Drop to Load

Start on a box 8-16 inches high. Step off and land on one footwith toe first and then heel. Knees should be aligned in the same direction as the knee. The back should be at 45-degrees with the arms back. The athlete should squeeze their glutes and contract their abs as the land. This exercise will help to strengthen the muscles that stabilize around the ankle, knee and hip. Recommended 2 sets of 4 on each leg.

2. Explosive Get-ups

Start on your knees. (best to use a mat)Back at 45-degrees and the arms back. Swing the arms powerfully forward and up. Pull your feet up under you as the arms move up. Land properly in a semi squat position. Recommended 3 sets of 3.

3. Power Jumps

Start in a standing position with your hands above your head. Bring your arms down and behind you. Your knees are bent and your back is at 45-degrees. Swing your arms forward and up while powerfully extending your ankle, knee and hip. Jump as high as possible. Land properly in a semi-squat position. Recommended 3 sets of 5 reps

4. Single Leg Step-ups

Using a box about knee high, place on foot completely on the box. Pushing down with the heel left your body up onto the box as you swing your arms back and drive the opposite knee up. This drill is suggested as a warm-up to the next volleyball specific plyometric training exercise. Recommended 3 sets of 8 on each leg.

5. Foot Elevated Single Leg Box Jump

Begin as if you were doing a single leg step up. However this time you will jump up off the box as you drive your opposite leg up. You should land about 6 inches behind the box. Again the toe should hit first then the heel. As always the knee she be in line with the direction your toes are pointing. The athlete should land in a semi squat position with the back at 45-degrees. Recommended 3 sets of 3 per leg. If knew to training focus on the step ups until you build your strength.

The ability to jump high and to jump quickly is very important in volleyball. Players must train to build strength and explosiveness in their lower body. This will not only improve their play, but when done correctly can help prevent injuries. In the video below Coach McQueen of Myosource.com shows Plyometric exercises to improve a volleyball player’s jumps. The exercises will increase a players strength, explosive speed and reaction time making them faster on the court and get them jumping higher at the net.

In the video Coach McQueen explains 9 different plyometric exercises utilizing resistance bands. For more great training tips visit the volleyball page at Myosource.com or check out the Myosource Youtube Channel

The YouTube video has sound, so please make sure that your sound is turned on and that you have access to the site (some schools block access to YouTube)

Volleyball players need to be explosive. Not only do they need a quick first step and great jumping ability, but volleyball players also need to have an explosive upper body. The ability to generate power through the shoulders and core will allow hitters to be more effective. In the clip below Rob Rose, President of True Athlete Performance in Washington, DC, explains how to incorporate the core and upper body to try to gain more power on the hitters swinging movement.

He demonstrates two simple exercises: The Wood Chopper, Power Push-ups (4 variations). These drills come from a complete training DVD for volleyball. For more info on the drill that this video came from click the link Explosive Speed, Reaction and Jump Training for Volleyball

This YouTube video has sound, so please make sure that your sound is turned on and that you have access to the site