Plyometric Exercises for Volleyball Players | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
Colin Kaepernick Explains His Ridiculous Socks
Views: 24,018,383
Jadeveon Clowney on Making Big Hits
Views: 3,674,905
How to Perform the Euro Step With Iman Shumpert
Views: 82,969

Featured Videos

Olympic Marathoner Ryan Hall: A Day in the Life Views: 327,109
Path to the Pros 2015: Danny Shelton Views: 161,266
Learn to Hit Open Three-Pointers With Damian Lillard's Baseline Drift Drill Views: 228,843
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

How Greg Nixon Converts Strength to Speed
Views: 959,609
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,814,024
Dwight Howard Stays in the Gym All Night
Views: 3,917,254
Two-Ball Dribbling Drill With John Wall
Views: 3,359,926

Load More
More Cool Stuff You'll Like

Jump Higher After a Month With These 3 Exercises

The vertical jump (VJ) is a measure of lower body power and having a good vertical jump is necessary in so many sports.1 So how to improve it? There are...

How Strength Training Changed Rory McIlroy's Game

The 3-Minute Total Arm Pump

3 Keys to Better Softball Workouts

Build Awesome Arms With This 15-Minute Workout

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

Build Bulletproof Chest Strength With This Unconventional Method

12-Week Resistance Band and Chain Workout

4 Exercises From NFL Players to Build True Game Speed

Putting Together an Off-Season Workout for Point Guards

3 Keys to In-Season Baseball Training

Add Surprise Sets for a Great Workout Finisher

Can You Survive This Insane 100-Rep Push-Up Challenge?

Posterior Chain Fixes to Improve Your Game

What Happens When You Do The Same Exercise Every Day?

Use Eccentric Lifts to Increase Size and Strength

Save Your Shoulders With These Barbell Landmine Exercises

Train Like a Pro: Peyton Manning's Core Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

4 Simple Golf Core Exercises to Increase Your Driving Distance

3 Tricks for a Stronger Front Squat

7 Farmer's Walk Variations for Improved Core Strength

6 Gym Machines That Are Actually Worth Your Time

Prevent Volleyball Shoulder Injuries With These Exercises

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Get a Full-Body Workout With Just 2 Exercises

Todd Durkin's Complete Football Strength Training Program

Grab a Broom for This Fast-Paced, Full-Body Workout

Todd Durkin

How to Improve Shoulder Strength and Flexibility

Abby Wambach's Soccer Power Workout

Increase Your Explosiveness with the Power Curl

The Top 10 Mistakes Athletes Make in the Weight Room

The Best Lower-Body Landmine Exercises

Build Max Power With These Pulling Exercises

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

3 Simple Strategies for a Better Workout

Train Like a Pro: Damian Lillard's Basketball Core Workout

3 Tips to Blast Through Training Plateaus

Prevent ACL Injuries With This Exercise

5 Quick Workout Fixes for Faster Muscle Growth

Build Wrestling Strength With the Gable Lock Isometric Hold

Evan Longoria's Off-Season Strength and Resistance Workout

5 Ways to Get a Higher Vertical Jump

When Not to Try Unstable Hockey Training

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

3 Habits of Highly Successful Coaches