Volleyball Jumping Drills

Volleyball requires explosive lower- and upper-body movements and the ability to quickly change direction. Plyometrics use and strengthen your fast-twitch muscle fibers, which propel and drive you during explosive movements. Incorporate lower body plyometric drills into your practice routines to help increase your jumps and improve your game. Do plyometric drills in a supervised situation, as the high-impact drills require correct form and execution.

Lateral High Hops

Lateral high hops build explosive power in your legs and strengthen your hips, glutes and quads. Volleyball requires multi-direction jumping, and these strengthen your muscles and coordination.

Stand to the right of a workout bench or exercise box. Bend your knees slightly, position your feet hip-width apart and straighten your back. Place your left foot on the middle of the exercise bench. Jump your right foot onto the bench while lowering your left foot onto the ground, to the left of the bench. Swing your arms in front of your body and overhead for extra momentum while you jump. Balance yourself and then jump to your opposite side, lifting your left foot onto the bench and lowering your right foot to the ground. Alternate until you complete six hops on each side. Start with low repetitions to avoid fatigue or injury and increase your numbers after a few weeks.

Squat Throws

Squat throws build lower- and upper-body strength while increasing your jumping power. Using a weighted medicine ball improves your throwing and spiking power and makes it easier to transition to a lighter volleyball.

Hold a medicine ball in front of your chest, elbows bent and parallel to the ground. Widen your feet to shoulder-width and bend your knees slightly. Avoid locking your knees during jumping exercises as this may injure or strain your knees. Stick your glutes out behind you and lower your hips toward the ground. Once your thighs become parallel to the floor, push up explosively through your heels and jump as high as possible while simultaneously throwing the ball as high as possible overhead. Throw the ball slightly in front of you to avoid being hit by it when it falls to the ground. Pick up the ball and do 10 squat throws.

Lateral Barrier Jumps

Lateral barrier jumps build explosive power in your legs and improve your footwork, coordination and balance. Stand to the right of a 12-inch block or box. Bending your knees slightly, move your feet hip-width apart, tighten your abdominal muscles and straighten your back. Jump both feet over the box, swinging your arms by your sides for extra momentum. Land gently on the balls of your feet, shift your weight evenly onto your feet and jump over the box in the opposite direction. Increase your speed after you master form. Do 12 lateral jumps.