Volleyball Plyometric Exercises

Plyometric exercises can help increase speed, reaction time, jumping ability and leg power in volleyball. When using plyometrics for volleyball, your training exercises should mimic movements used on the volleyball court. As you perform plyometrics, give 100 percent of your effort so that you improve your muscles' power and your nervous system's ability to respond quickly.

Phases

Plyometric exercises have three phases to each movement. As you land, your muscles experience a rapid contraction. It is important to face your knees and toes in the same direction as you land to avoid injury. The time spent with your feet on the ground is known as the amortization phase. This phase should be as limited as possible. Imagine the ground as a large spring on which you land and then immediately jump off. This take-off phase when your muscles contract to jump is when your increases in strength and power are felt.

Depth Jump

Begin a depth jump standing on top of a box that is 12 to 24 inches high. Place your toes close to the front edge of the box. Bend your knees slightly as you step with one leg off the box and land on both feet. Using the "ground as a spring" idea, immediately jump up to make your ground contact short. Raise your arms over your head as you jump, as if reaching for the volleyball. Aim to complete five jumps. After a three-minute rest, complete another set of five.

Split Squat Jump

A plyometric split squat jump is useful to strengthen your legs. The split squat begins with your legs spread apart front to back with approximately 3 feet between your feet. Both knees are bent with your front knee bent to a 90-degree angle. From this position, jump straight up as you reach both arms over your head, and land in your start position. After you complete five jumps with one leg in front, switch to complete five jumps on the opposite leg.

Side to Side

In volleyball, you move side to side as well as front to back. Plyometrics are used for developing side-to-side speed. You need your 12 to 24 inch box, but this time stand at the side of the box with your left foot closest to the box. Jump to the left and land on top of the box with both feet. Continue jumping to the left, and land on the ground on the opposite side of the box. Jump to the right and land on top of the box. Jump to the right again, this time landing on the ground. This is a timed exercise. Begin by doing it for 30 seconds and increase to 60 or 90 as your strength improves.