Killer Volleyball Plyometric Workout | STACK
X

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

Killer Volleyball Plyometric Workout

September 28, 2012 | Danielle Aquino-Enriquez

Must See Volleyball Videos

Volleyball is based on jumping, agility and explosive movement. Regardless of your age or skill level, if you want to get better at these skills, you need to regularly perform a plyometric program.

Plyometrics are drills that involve fast and explosive movements, which increase power. The more power you have, the higher you will be able to jump for a spike and the quicker you will be able to react to an opponent's shot. Plus, these volleyball plyometric drills are a fun and challenging change of pace from the typical daily practice routine.

Depth Jumps

The Depth Jump is a great vertical drill for volleyball, because players explode off both feet during their approach to the net.

  • Assume athletic position on knee-high box
  • Step off box with both feet
  • Land on ground in quarter-squat position
  • Immediately triple extend through hips, knees and ankles to jump as high as possible
  • Land softly on box in quarter-squat position
  • Repeat for specified reps

Sets/Reps: 3x5

Single-Arm Toss

The Single-Arm Toss works your thigh muscles and core to keep you balanced. It also develops shoulder strength to keep your joints strong and healthy.

  • Assume athletic position with small med ball between feet
  • Squat down and grab med ball with one hand
  • Explode up out of squat and throw med ball straight into air
  • Catch med ball on bounce; repeat with opposite arm
  • Continue in alternating fashion for specified reps

Sets/Reps: 3x10

Hurdle Jumps

This explosive movement increases power when moving forward, which is essential for attacking the net. Plus, it improves endurance, critical over the course of a long match.

  • Place five to 10 hurdles or cones in a straight line, one and a half feet apart
  • Assume athletic position at first hurdle facing course
  • Hop over each hurdle as quickly as possible
  • Continue until all hurdles are cleared

Sets/Reps: 3 sets

Foot Fire

This is by far my favorite plyo drill. During the course of the drill, if a player touches his or her heels to the ground, he or she must do Push-Ups.

  • Assume serve-receive position with weight on toes
  • Quickly step from one foot to the other; do not let heels touch ground
  • Repeat for specified time

Sets/Duration: 3x60 seconds

More Cool Stuff You'll Like

STACK Challenge: The 10/10 Treadmill Challenge

LeBron James's Insane Conditioning Drill

ZSeries 10-Minute Workouts: The Hill

How to Avoid Hockey Conditioning That Slows You Down

How Much Conditioning Do You Really Need?

STACK Challenge: Finish Strong

Full-Body Conditioning Workout: 3 Loaded Carry Variations

How Sporting Kansas City Stays 'Sporting Fit'

Improve Your Aerobic Fitness in the Off-Season

Train Harder With Hill Sprints

In-Season Baseball Pitcher Workout Program

Baseball Conditioning: Why You Need an Aerobic Base

4 Simple Drills to Improve Your Endurance

Advanced High School Football Summer Conditioning Program

Understanding the Benefits and Risks of Altitude Training

In Defense of Cardio

Can You Pass Drew Brees' Conditioning Test?

Get in Basketball Shape With the Right Workout

5 Brutal Sprint Drills That Push the Lactic Threshold

Can You Survive the

LaTroy Hawkins' Epic Battle Ropes Workout

5 NBA Players Who Found Their Game After Losing Weight

Get in Game Shape With 4 Conditioning Combos

4 HIIT Workouts That Will Get You in Shape Fast

Alternatives to Boring Cardio Training

Win the Fourth Quarter With These Basketball Sled Push Finishers

7 Footwork Drills That Give You an Advantage

Training with the Elevation Training Mask 2.0

Can You Survive These 4 Crazy Plate Push Finishers?

Test Your Toughness With the Who Dat? Challenge

ZSeries 10-Minute Workouts: Fartlek Run

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

STACK Challenge: 5 Minutes of Treadmill Torture

Who Invented the Burpee?

Get in Shape With This Basketball Conditioning Workout

ZSeries 10-Minute Workouts: Interval Sprints

Get in Shape With 5 Intense Lower-Body Finishers

Training Secrets of UFC Champion Johny Hendricks

Off-Season Conditioning: Full-Body Med Ball Workout

High-Intensity Interval Training: How Much Is Too Much?

The Mount Everest Treadmill Challenge

STACK Challenge: 500-Meter Row