Killer Volleyball Plyometric Workout

September 28, 2012 | Danielle Aquino-Enriquez

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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

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