PLYOMETRIC TRAINING
IMPROVE YOUR MINDSET, ONE DAY AT A TIME
Plyometric training is a cornerstone for volleyball players aiming to enhance their game by increasing explosive power, agility, and vertical jump height. Volleyball is a sport of dynamic movements—quick sprints, rapid changes in direction, and powerful jumps for blocks, spikes, and serves. Plyometric exercises mimic these movements, training the muscles, tendons, and nervous system to respond with greater force and efficiency. However, success in plyometric training isn’t just about physical effort; it requires the right mindset (attitude), technical skill (aptitude), and performance optimization (altitude). When players focus on developing all three, they unlock their full potential on the court.
ATTITUDE
Attitude sets the foundation for any athletic training program. In plyometrics, a positive and determined mindset drives consistency and effort in workouts. Volleyball players must approach each exercise with focus, understanding that the process of building explosive power takes persistence.
APTITUDE
Aptitude in plyometric training refers to mastering the technical execution of exercises to maximize effectiveness and minimize injury risk. Proper form is essential, as plyometrics involve high-impact, high-intensity movements that require control and precision.
ALTITUDE
Altitude symbolizes the literal and figurative heights volleyball players can reach through plyometric training. Increasing vertical jump height, explosiveness, and overall court agility allows players to dominate at the net and cover more ground during play using “lateral/vertical footwork”.
Plyo Training Programs
Warm-Ups
Dynamic Stretching (5-7 minutes)
Leg swings (front-to-back and side-to-side)
Hip circles
Arm circles and shoulder rolls
High knees and butt kicks
Activation Drills (3-5 minutes)
Glute bridges (10-15 reps)
Lateral lunges (10 reps per side)
Walking knee hugs (5 per side)
Week 1 & 2
Focus: Developing proper technique and building endurance.
Session Frequency: 2-3 times per week
Box Jumps
Sets: 3
Reps: 8-10
Rest: 1-2 minutes
Focus: Explode off the ground and land softly on the box with knees slightly bent.
Broad Jumps
Sets: 3
Reps: 8-10
Rest: 1-2 minutes
Focus: Jump as far forward as possible using explosive leg power. Land with soft knees.
Jump Squats
Sets: 3
Reps: 10-12
Rest: 1-2 minutes
Focus: Start in a squat position and explosively jump upwards. Focus on soft landing to reduce impact.
Tuck Jumps
Sets: 3
Reps: 8-10
Rest: 1-2 minutes
Focus: Jump straight up and bring knees toward the chest at the peak of the jump. Land softly.
Lateral Bounds
Sets: 3
Reps: 10-12 (each side)
Rest: 1-2 minutes
Focus: Perform quick side-to-side jumps. Use your arms to generate power. Land softly.
Week 3 & 4
Focus: Maximizing explosive power and improving vertical jump height.
Session Frequency: 2-3 times per week
Depth Jumps
Sets: 3
Reps: 6-8
Rest: 2 minutes
Focus: Step off a box (12-18 inches), land softly, and immediately explode into a vertical jump. This trains the stretch-shortening cycle.
Vertical Jump with Medicine Ball Overhead
Sets: 3
Reps: 6-8
Rest: 2 minutes
Focus: Hold a medicine ball overhead, squat down, and jump as high as possible, releasing the ball as you explode upwards.
Single-Leg Bounds
Sets: 3
Reps: 8-10 (each leg)
Rest: 1-2 minutes
Focus: Leap forward on one leg at a time, focusing on explosive power and control in the landing with an extra focus on the balance.
Power Skips
Sets: 3
Reps: 12-15 (each leg)
Rest: 1-2 minutes
Focus: Skip as high and as far as possible, focusing on pushing off the ground with maximum power. Use your arms to help generate height.
Plyometric Push-Ups
Sets: 3
Reps: 8-10
Rest: 1-2 minutes
Focus: Explosive push-ups where the hands leave the ground. This helps develop upper body explosiveness, important for blocking and hitting.
Cool Down
Static Stretching (Hold each stretch for 20-30 seconds)
Quadriceps stretch
Hamstring stretch
Calf stretch
Hip flexor stretch
Glute stretch