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

February 11, 2012

Must See Volleyball Videos

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...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,523
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,325
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,267,361
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,450,145
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,117,693
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 895,904
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,240
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,332

Load More
More Cool Stuff You'll Like
Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

Building Brakes for More Speed

Building Brakes for More Speed

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

YardBarker