How to Improve Your Vertical Leap for Volleyball With Jump Training, Part 2: Plyometrics

February 11, 2012

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The ability to jump higher than your opponents in volleyball has obvious competitive benefits. You will be in a better position for spikes and you will dominate the net defensively.

You can improve this valuable skill via strength training (covered in my previous article) and plyometric exercises. Strength exercises are important for increasing muscle size and overall strength, but your muscles also need to contract quickly. This is where plyometrics come in. Plyos are explosive movements designed to improve your overall power, which is the ability to produce force in as little time as possible. The more power you have, the higher you will jump.

When performing plyometric exercises, you should exert maximum effort on each jump to fully challenge your muscles. Perform these exercises immediately after your dynamic warm-up and before any other training, so fatigue does not affect your form and power output.

Perform the following three plyometric exercises during your speed workouts. After only two months on this program, you will see significant improvements in your vertical jump. It's up to you to put in the hard work so you'll be prepared to have an explosive volleyball season.

Box Jumps

  • Assume athletic stance about arm's length away from plyo box
  • Lower into quarter-squat, then explode through hips, knees and ankles to jump for maximum height
  • Land softly with bent knees on top of plyo box
  • Step down slowly; repeat for specified reps

Sets/Reps: 3x6-8 with 90-second rest

Standing Vertical Jumps With Medicine Ball

  • Assume athletic stance holding med ball at chest height
  • Lower into quarter-squat, then explode through hips, knees and ankles to jump for maximum height
  • Simultaneously extend arms to push med ball overhead
  • Land softly and bring med ball to chest; repeat for specified reps

Sets/Reps: 3x6-8 with 90-second rest

Basketball Board Jumps

  • Assume athletic stance under corner of basketball backboard
  • Jump for maximum height and touch backboard with hands
  • Land softly and shuffle to opposite corner of backboard
  • Jump for maximum height and touch backboard with hands
  • Repeat pattern for specified reps

Sets/Reps: 3x4-6 each side with 90-second rest

Photo:  usavolleyball.org

Adam Kessler is a speed coach. He has worked with state championship teams, as well as athletes in different sports, many of whom have competed in the NBA, NFL and overseas. His company, Fitness Planning Consultants, is based in Columbus, Ohio. He is also the founder of howtorunfasternow.com, a website that covers current trends in speed development, plus what professional athletes are doing to make themselves stronger and faster. Visit his site at facebook.com/adamkesslerfanpage.

Adam Kessler
- Adam Kessler is a speed coach who has worked with state championship teams, as well as with athletes in different sports, many of whom have...
Adam Kessler
- Adam Kessler is a speed coach who has worked with state championship teams, as well as with athletes in different sports, many of whom have...
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