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,...

Featured Videos

Path to the Pros 2015: Devin Smith Path to the Pros 2015: Devin Smith Views: 181,250
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,271,129
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,757
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

Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,781
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,195,981
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,292
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,437
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,995

Load More
More Cool Stuff You'll Like
Building Brakes for More Speed

Building Brakes for More Speed

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

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

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

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

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 Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Build Elite Strength With This Training System

Build Elite Strength With This Training System

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

10 Biceps Exercises Better Than Traditional Curls

10 Biceps Exercises Better Than Traditional Curls

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

YardBarker