PLYOMETRICS FOR VOLLEYBALL PLAYERS

I was at the Presidents Day volleyball tournament in Chicago a couple months ago. The tournament features some of the best club volleyball teams in the United States. I noticed a common theme with the top teams. The athletes were technically strong passers and defenders but they were bad technically at jumping. They did not get into a good loaded position, their arm drive was weak, and they also did not land well.

Jumping and landing needs to be taught in order to increase your vertical and also decrease the chances of injury. With volleyball players already jumping a ton in practice raises the question, should volleyball players do plyometrics outside of practice/competition? My answer is it depends. If the athlete’s knees are constantly aching, then the focus should be getting their knees back to health. Once the knees have recovered you need to teach the athlete how to JUMP AND LAND PROPERLY so that they are not battling knee issues for their entire volleyball career.

Healthy volleyball players should perform low volume plyometrics where there is a specific technical focus that they are trying to improve on. Performing additional jumps without a focus is a waste of energy. By developing proper jumping and landing mechanics you can perform more jumps with less risk of getting injured and also improve the height that you contact the ball on your attack.

Here is a plyometric routine that will help improve jumping and landing mechanics.

RECOMMENDED VOLLEYBALL PLYOMETRICS ROUTINE:

Exercise 1: Drop to Load

  • 1 set of 12 repetitions

Exercise 2: Load to Extend

  • 3 sets, 10 repetitions, 30 seconds rest between sets

Exercise 3: Jump Pause

  • 3 sets, 8 repetitions, 45 seconds rest between sets

Exercise 4: Continuous Jumps

  • 4 sets, 8 repetitions, 30 seconds rest between sets

Exercise 5: Drop to Box Jump

  • 6 sets, 4 repetitions, rest 1 minute +

Volleyball Plyometrics Routine Video

Get instant access to another plyometric routine that will help add inches to your vertical jump. Also receive weekly strength and conditioning videos for volleyball players and coaches. Get instant access by subscribing below. No spam here, just free volleyball strength and conditioning content.


 

Learn More About Volleyball Workout Programs

Online Volleyball Training

 

Have a question, or want to book a FREE consultation?

CLICK HERE

Tags: Jump Higher, Plyometrics, Reid Hall, Reid’s Workouts, Spike Touch, Volleyball, Volleyball Articles

 

SUBSCRIBE TO OUR NEWSLETTER

Follow us on:

SUBSCRIBE TO OUR NEWSLETTER

Disclaimer: Consult a physician and follow all safety instructions. Every effort has been made to accurately represent the potential of this training. Results are not typical, and only represent players who worked very hard. Of course, no guarantee can be made for every single player. You can view our newsletter FAQ here. See our privacy policy here. Read our full disclaimer here.

Follow us on:

Copyright © 2015 Reids-Workouts.com    Web Design and Administration by KEY27 Marketing Oakville