Mission Beach Volleyball Mission Beach Volleyball - Home PageMission Beach Volleyball - Photo GallerySearch for Beach Volleyball TournamentsPlayer LoginPlayer Sign Up
#
Forum Home
Submitted ByPost
Volleyball Plyometrics Program
Increase your vertical jump
6/20/2008 10:17:59 AM
by: Administrator

Volleyball plyometrics can help to increase your vertical jump and explosive power around the court. However, they should be performed alongside or following a sport-specific resistance training program.

While plyometrics is a very effective form of power training (and volleyball-specific), there are some important considerations to consider before adopting this form of conditioning into your routine.

Remember firstly that explosive power is a function of both strength and speed of muscular contraction. Volleyball plyometrics exercises will help condition your neuromuscular system to apply a greater level of force in a shorter period of time. However, if you lack basic strength, their effectiveness will be limited.

Plyometric training also places a high level of stress on joints, connective tissue and the neuromuscular system. Without a well-developed strength base, stress related injuries are much more likely to occur.

Other important guidelines relate to the amount of ground contacts in a single session, the number of sessions per week and the surface on which volleyball plyometrics are performed. For a detailed explanation of these parameters please read this plyometrics article.


Volleyball Plyometrics Drills

This sample program consists of two volleyball plyometrics sessions per week. This is perfectly adequate to convert strength in sport-specific power and reduces the risk of over-training that can occur with more sessions each week.

Plyometrics are usually performed during the mid to late pre-season phase of training. The closed season and early pre-season can be used to develop functional and maximal strength, which is then converted to explosive power.

Because these volleyball plyometrics exercises require maximal effort and a high quality of movement, don’t perform any other training immediately before – such as endurance runs, resistance training or speed training. Of course it goes without saying that a thorough warm-up should be completed first.

Again, for more guidelines on incorporating plyometrics into your weekly training schedule click here.

This routine uses a medicine ball for upper body plyometric exercises. Medicine balls are the perfect piece of equipment for developing highly specific volleyball drills. They are generally available in 1kg, 2,kg, 4kg and 5kg (2lb, 4lb, 6lb, 10lb) weights and as heavy as 10kg (20lb). Remember, for these drills to create power they must be performed explosively. If the weight is too heavy and the movement is slow then the desired training effect won’t occur so stick to less than 5kg.


Depth jumpsDrill #1 – Depth jumps
1) Stand on box with toes close to edge and facing the hoop.
2) Step off (don’t jump off) box and land on both feet. Immediately jump up and reach with both hands towards the sky.
3) Ground contact time should be minimal (don’t sink into the ground) and landings should be soft.





Over back tossDrill #2 – Over The Back Toss
1) Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2) Grasp ball and lower body into a semi-squat position. Explode up extending background- the entire body and throwing medicine ball up and over the head.
3) The aim is to throw the ball behind you as far as you can and generating most of the power in the legs.
4) Catch ball on the bounce from your partner and repeat according to prescribed repetitions.





Lateral high hopsDrill # 3 – Lateral High Hops
1) Stand to left side of box and place right foot on top of box.
2) Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3) Land with opposite foot onto box. Repeat with the other foot.
4) Repeat according to prescribed number of repetitions.





Squat throwDrill #4 – Squat Throws From Chest
1) Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2) Hold medicine ball at chest level and squat down to a parallel position.
3) Quickly explode up and jump as high as you can. As you start your jump you should throw the medicine ball as high as possible.
4) Let the ball bounce away from you rather than trying to catch it.



Single arm throwsDrill #5 – Single Arm Throws
1) Stand with feet slightly wider than hip-width apart.
2) Place hand under medicine ball and lower body into a semi-squat position.
3) Explode up extending the entire body and throwing the medicine ball up into the air.
4) The aim is to throw the ball as high as you can and generating most of the power in the legs.
5) Catch ball on the bounce and repeat according to prescribed repetitions.






hurdle jumpsDrill #6 – Hurdle Jumps
1) Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.
2) Driving the arms up and jump over hurdle.
3) Upon landing, quickly jump over next hurdle.






Overhead wall throwsDrill #7 – Wall Throws
1) Stand with one foot in front (staggered stance) or with feet together and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions.






Lateral boundDrill #8 – Lateral Barrier Jumps
1) Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2) Hop to the right using both feet over the barrier.
3) jump back to the start point.
4) Repeat according to the prescribed number of repetitions.






Sample Volleyball Plyometrics Session

DAY 1

  • Depth jumps - 3 sets x 8-10 reps

  • Over The Back Toss - 3 sets x 8-10 reps

  • Lateral High Hops - 3 sets x 8-10 reps

  • Squat Throws From Chest - 3 sets x 8-10 reps

    DAY 2

  • Single Arm Throws - 3 sets x 8-10 reps

  • Hurdle Jumps - 3 sets x 8-10 reps

  • Wall Throws - 3 sets x 8-10 reps

  • Lateral Barrier Jumps - 3 sets x 8-10 reps

    See our detailed, step-by-step conditioning workouts and programs for volleyball players... complete with exact sets, reps and animated drills...

    click here to see the programs available...


    How To Literally DOUBLE Your Vertical Jump
    (Or Increase By 12 Inches Or More!)

    Does this sound impossible? It's a big claim and just imagine what it do to your performance as an athlete - especially if you're a basketball player or volleyball player. Slam dunking and spiking suddenly become effortless!

    A special jump program, created by athlete Luke Lowrey, is achieving remarkable results just like these. Based on a combination of proven sports science and Luke's unique training methods, it's helped hundreds of athletes add anything from 6 to 14 inches to their vertical leap (6 inches is the guaranteed minimum)...

    This program works -- there's no quedstion about that. But it is a little expensive. So as reassurance, Luke offers a very intersting guarantee... "you will increase your vertical jump by at least 6 inches in 60 days, or he'll pay you $100.

    Go check this incredible jump program out...

  •  
    Submitted ByReply 1
    Plyometrics
    7/30/2009 7:44:41 AM
    by: Sand Volleyball
    Pretty good jumping program.  I used one too called the jump manual found <a href="http://plyometricexerciseshowtojumphigher.com">here</a>.  I could only do it for 2 weeks because my knee started hurting but I did get two inches.  I need all the help I can get being 5'8".
     
    Submitted ByReply 2
    Plyometrics
    7/30/2009 7:45:09 AM
    by: Sand Volleyball
    Pretty good jumping program.  I used one too.  I could only do it for 2 weeks because my knee started hurting but I did get two inches.  I need all the help I can get being 5'8".
     


    Site Navigation Top Image
    Home
    Swellcheck.com
    Forum/Message Board
    Tournament Schedule
    Player Sign Up
    Member Login
    Contact Us
    Driving Directions
    Volleyball Rankings
    Beach Volleyball History
    Beach Volleyball Slang
    Injury Prevention
    Plyometric / Vertical Jump Training
    Mission Beach Live Cam
    Court Availability
    Online Volleyball Games
    Site Navigation Bottom Image
    Beach Volleyball Digital Media Volleyball photos and video
    Beach Volleyball Photos
    Beach Volleyball Videos
    Volleyball 1 on 1
    Digital Media Volleyball photos and video
    Beach Volleyball Clinics And Camps Top Image
    692 Juniors Beach Volleyball
    Allen Allen
    Hank Groves
    Laura Ratto
    Pat Powers
    Rat Camp
    Sinjin Smith And
    Randy Stoklos
    Said Souikane
    San Diego Volleyball Camp
    South Bay Volleyball
    USD
    Beach Volleyball Clinics And Camps Bottom Image
    Beach Volleyball Tournaments
    AVP
    FIVB
    CBVA
    Estero
    EVP
    Great American Volleyball
    Harbor Beach Open
    King of The Mountain
    Mother Lode
    Sand Sports VB
    San Diego Six Man
    VB Ventures
    WSOBV
    Beach Volleyball Tournaments
    Beach Volleyball Rules And Regulations
    CBVA
    SWATCH/FIVB
    Beach Volleyball Rules And Regulations

    Beach Volleyball From MissionBeachVolleyball.com
    Photo Gallery  |  Video Gallery  |  Tournament Schedule  |  Player Sign Up  |  Player Login  |  Contact Us  |  Sitemap
    Copyright ©2004-2017 MissionBeachVolleyball.com. All rights reserved.