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.
The Depth Jump is a great vertical drill for volleyball, because players explode off both feet during their approach to the net.
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.
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.
Sets/Reps: 3 sets
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.
Sets/Duration: 3x60 seconds
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