It’s clear. Volleyball players must have a big jump. Jumping high helps you deliver huge spikes and be a defensive force on the court.
And the best way to improve this skill is with plyometrics—but not everyone understands this type of exercise.
Technically, a true plyometric exercise is one that promotes the stretch-shortening cycle, as when you lower before a jump, then explode up. Your muscles store elastic energy and then release it in a powerful and explosive manner. A plyo doesn’t have to be a jump, but it must include a stretch-shortening component.
There are a plethora of plyos out there, but we recommend the following three for taking your volleyball game to the next level. Start with the first drill and advance to the next two as you progress. Increase your volleyball vert by performing each plyo drill two times per week (except Depth Jumps to Box)—immediately following your dynamic warm-up.
Depth Drops or “Ninja Landings”
Before you can increase the upward part of your jump, your muscles have to learn to absorb force. Many programs put athletes at risk by skipping force absorption training and moving right to Depth Jumps and other high-intensity exercises. This is like having a young athlete who can hardly perform a Bodyweight Squat attempt to squat hundreds of pounds.
Ninja Landings improve your ability to absorb and store force when landing. They will increase the amount of power you can generate during the upward phase of the jump, and also prevent injury.
Assume athletic position on 10- to 12-inch box or bench
Step off box or bench with both feet
Land softly in quarter-squat position; minimize noise with feet
Repeat for specified reps
Sets/Reps: 8-10×3-4
Increase box height by four inches every two weeks until you reach 36-40 inches.
Box Jumps or Stair Jumps
Once you can handle force absorption, it’s time to get vertical. Box Jumps and Stair Jumps improve your ability to jump up while reducing landing impact. It’s best to use a box that is only as high as your max jump performed with a perfect landing. Using a taller box can cause missed jumps, poor technique and bloody shins.
Assume athletic stance about an arm’s length away from plyo box
Lower into quarter-squat, then explode through hips, knees and ankles to jump for maximum height
Land softly with bent knees on top of plyo box
Step down slowly
Repeat for specified reps
Sets/Reps: 8-10×3-5
Depth Jumps to Box
Now it’s time to put both exercises together. This one teaches you to absorb force and then transfer it into an explosive upward movement. This is the quintessential plyometric exercise, which closely mimics how your muscles work during a game.
Assume athletic stance on edge of plyo box with box of same height about five feet in front
Hop forward off box and land softly on ground halfway to second box
Immediately explode up and onto second box
Land softly with bent knees
Slowly step off box and return to start
Repeat for specified reps
Sets/Reps: 8-10×3-4
