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.

With plyometric movements, a muscle is loaded and then contracted, in a very fast sequence, using the muscle elasticity, tendons, strength, and all the tissues that are around the muscle. The end results are higher jumping ability, faster and stronger running, and hitting more powerful..

The speed of your muscle contractions are increased to produce an explosion of power, that will put you in the top of your game. You will without question be able to reach your true potential. Your start will be quicker, your jump will be higher, and your overall performance will be more than you thought possible.

Plyometric training exercises are used to strengthen the tissues to train the nerve cells to contract in such a way which creates an explosive movement in as little time as possible. Plyometric movements consist of a very fast lengthening movement of the muscle, then a brief rest, and then a very fast and powerful shortening of the the muscle.

With everything working together in such a way, the force is automatic. But to achieve your goals, you need to understand what is needed by you. Training for any activity takes proper nutrition, mental awareness, desire, dedication, commitment, focus, and hard work. To bring your game to the next level and to play like you only dreamed of, then you have to train using plyometrics.

Your training must include the proper diet. Without the proper nutrition, your chance of injury increases and your muscles wont become stronger.

It’s not your physical training that increases your muscle strength, its your nutritional intake. Nutrition is the most important ingredient involved in any training program. Don’t try to take any short cuts with your diet. Its the correct diet that will bring you to the top of your potential and ability. And it also is what will keep you performing at the top. Train smart, train hard, and use plyometric training exercises as a regular part of your training program, and you will achieve your full potential.

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 (Lower body plyometric drills and Upper body plyometric drills) 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.

The following key points should be remembered :

• always warm up and stretch especially the legs,
• explosive movements are required for optimum results,
• correct foot placement is essential – aim to land with your ankle fixed,
• adequate recovery between reps can not be stressed enough,
• use only your body weight when performing plyometric exercises,
• keep your body balanced by maintaining a high knees up thumbs position,
• avoid damped landings; use sprung floors, dry grass or an athletic track.

Squat Jumps

1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.

2. Arms should be in the “ready” position with elbows flexed at approximately 90°.

3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.

4. Land on both feet. Rest for 1-2 seconds and repeat

Jump to Box

1.Stand facing box with feet slightly wider than hip-width apart.

2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.

3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Lateral Jump to Box

1. Stand side on to box with feet slightly wider than hip-width apart.

2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.

3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Split Squat Jumps

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.

2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.

3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.

4. Switch feet in the air so that the back foot lands forward and vice versa.

Tuck Jumps

1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.

2. Jump up bringing knees up to chest.

3. Land on balls of feet and repeat immediately.

4. Remember to reduce ground contact time by landing soft on feet and springing into air.

Lateral Box Push Offs

1. Stand to side of box and place the left foot on top of box.

2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.

3. Land with right foot on the box and left foot on the ground to the other side of the box.

4. Repeat from this side.

Lateral Hurdle Jumps

1. Stand beside object to be cleared.

2. Bring knees up and jump vertically but also laterally off ground and over the barrier.

3. Land on both feet and immediately jump the other direction over barrier.

4. Try not to pause between jumps or sink down into a squat position.

Depth Jumps

1. Stand on box with toes close to edge, feet shoulder width apart.

2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.

3. Ground contact time should be short unlike in the diagram. Landing should be soft

4.Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in)

Overhead Throws

1. Stand with one foot in front (staggered stance) with 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. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum.

Can also be completed with a partner instead of a wall.

Side Throws

1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.

2. Hold medicine ball with both hands and arms only slightly bent.

3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.

4. Catch ball on the bounce from your partner or wall and repeat.
Over 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 the entire body and throwing medicine ball up and over the body.

3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.

4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.
Slams

1. Stand with feet parallel, shoulder-width apart and knees slightly bent.

2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.

3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Explosive Start Throws

1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.

2. Pick medicine ball up to chest level.

3. Quickly explode up and press the ball straight out as far and fast as you can.

4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.
Squat Throws

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 start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.

4. Catch ball on the bounce and repeat according to prescribed repetitions.