Plyometric Exercises for Volleyball Players

September 26, 2012 | Wray Watkins

Must See Strength Training Videos

Volleyball by its nature depends on quick and explosive movements. For that reason alone, plyometric exercises are especially valuable to volleyball athletes. They enhance muscle elasticity and help athletes maximize power production.

When designing an effective plyometric program for volleyball, you need to take into account the sport's requirements for vertical power, lateral agility and quickness. Below are three plyometric exercises to help up-and-coming volleyball players reach their full potential out on the court.

Remember, plyometric exercises are just one piece in the training puzzle. They should be combined with proper strength, flexibility, core, and agility workouts to build a superior all-around volleyball athlete.

Basic Plyometric Concept

Depth Jump to Box Jump

The key is to make the transition from the first box to the second as quickly as possible, with no heel contact on the ground. This exercise helps volleyball players understand and use the basic plyometric concept of training quick explosive movements.

  • Start on a box 8 to 12 inches high positioned near a second, higher box
  • Step off the first box with both feet landing at the same time
  • Quickly jump off the balls of your feet up to the higher box
  • Try to land in a solid squatting position, both feet making full contact

Lateral Plyometric Concept

Lateral box jumps to vert jumps

This exercise will help front line players make quick and agile movements with a fast transition to a blocking motion.

  • Start on one side of a box 8 to 12 inches high
  • Jump laterally on top of the box and continue to jump off the other side
  • Quickly transition to a vertical jump as high as possible and as quickly as possible

Vertical Plyometric Concept

Approach Box Jumps

This exercise is designed to allow hitters to apply plyometric pre-loading concepts to their sport-specific hitting motion. The box should be at a height that is challenging, yet safe to do repeatedly.

  • Start some distance from the box
  • Take your volleyball-specific approach jump and leap on top of the box
  • Your landing should resemble an outside hitter landing after delivering a wicked spike

Wray Watkins
- Wray Watkins is the director of strength and conditioning at MVP Sports Centers in Lake Forest, Calif. He has worked with athletes from the NFL,...
Wray Watkins
- Wray Watkins is the director of strength and conditioning at MVP Sports Centers in Lake Forest, Calif. He has worked with athletes from the NFL,...
Must See
Brandon Jennings: "Always Improve"
Views: 4,033,431
Drew Brees Will Not Be Denied
Views: 9,311,796
Dwyane Wade Leads by Example
Views: 6,514,069

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 66,647
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
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

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,206
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,559,831

Load More
More Cool Stuff You'll Like

Use Wave Loading to Take Your Strength to the Next Level

Wave loading is a great tool to help you increase your strength. Strength is a critical component for an athlete's performance. It is the foundational...

Is It Too Soon for Olympic Lifts?

Not Making Bench Press Gains? Try These Strategies

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

How You Can Olympic Lift With an Injury

Kevin Love's In-Season Workout

Build a Strong Upper Body With These Landmine Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

How to Recover From a Soccer Game or Workout

Get Faster With This Weightlifting Technique

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Build Bulletproof Chest Strength With This Unconventional Method

Tobin Heath's Powerful Leg Workout

Use Sled Pushes to Increase Speed, Strength and Power

3 Habits of Highly Successful Coaches

4 Tips for Reducing Deadlift Back Pain

Get Faster to Pitch Harder

Speed Drill of the Day: Weighted Arm Swings

Build Athletic Strength with the Playground Sandbag Workout

Speed Drill of the Day: Reverse Lunges

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Paul Rabil's Powerful Rotational Strength Workout

8-Exercise Advanced Chest and Back Workout

Abby Wambach's Soccer Power Workout

Todd Durkin's Complete Football Strength Training Program

Build Strong Legs with the Leg Press Lockdown Workout

2 Brutal 10-Minute Workouts That Deliver Serious Results

Train Like a Pro: MLS Soccer Strength Program

The 4 Best and Worst Cable Machine Exercises

Jump Higher After a Month With These 3 Exercises

Train Like a Pro: Baseball Strength Workout Program

Train Like a Pro: James Harden's Basketball Maintenance Workout

Build Muscle With the 2-Second Pause Workout Program

Increase Athletic Strength with Rotational Bodyweight Training

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Add Surprise Sets for a Great Workout Finisher

3 Keys to Better Softball Workouts

3 Keys to a Solid Squat Setup

3 Tips to Blast Through Training Plateaus

Evan Longoria's Off-Season Strength and Resistance Workout

3 Reasons Why You Should Do Full-Body Workouts

Abby Wambach's Strength and Speed Workout

How to Use the Pallof Press for an Iron Core

5 Quick Workout Fixes for Faster Muscle Growth