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.