Plyometric Exercises for Volleyball Players

Ever notice the player who is spiking the volleyball with incredible jump height and power? The ball is so fast and at a steep down angle that it is nearly impossible to return. That’s what volleyball coaches are looking for. Plyometrics training with Kbands will enable volleyball players to increase their jump height for spiking and blocking. These plyometric exercises involve quick repeated muscle contractions that enable volleyball players to increase their muscle power for higher vertical jumps to enhance spiking and blocking.  

One Legged Tuck Jump Shuffle Combo | Spiking Volleyball Drill

This volleyball plyometrics drill is a One Legged Tuck Jump Shuffle Combo that is great for volleyball spiking and blocking. The way to set this volleyball plyometrics drill up is to first get comfortable with the tuck jump. Each volleyball player must first stand on just one foot and gather balance. Volleyball players will then use a double arm swing to jump as high as possible and then tuck the leg that was on the ground up near the chest. Volleyball players will then land back on that foot and immediately do a plyometrics vertical jump up again. The only way to improve a vertical leap for spiking and blocking is to work quickly off the floor. Plyometric exercises are great for increasing vertical jumps for spiking and blocking.  As soon as the foot hits the ground the volleyball player must immediately jump again talking her knee up. Often when volleyball players start this plyometrics drill they will not use a double arm swing to get maximum jumping height.  Volleyball players will simply leave their arms down to the side which will not help increase jump height for spiking and blocking. The double arm swing is really important. After volleyball players are comfortable with the plyometrics tuck vertical jump on one side, move to the other side and complete a couple reps.

Now volleyball players will line up parallel to the net. Each athlete will then complete 3 one legged vertical tuck jumps with their outside leg. When volleyball players are facing the net they will use their left leg to complete 3 jumps and then 3 shuffles to the right where volleyball players will again do 3 jumps but with the right foot. On the shuffles make sure volleyball players are down in an athletic position and their heels are not clicking as they shuffle. The proper shuffle with the bands should have feet wide and never touch. Similar to a basketball shuffle volleyball players must not cross their feet because it may cause them to fall. When volleyball players are shuffling they need to be conscious not to let the knees shift in front of the toes. In the squatted position volleyball players, or any athlete for that matter, must be sure to keep the body's forces shifting in their hips and not their knees.  Plyometrics exercises are great for increasing volleyball player’s vertical jumps for spiking and blocking.  

How Many Sets

Volleyball players should complete 4 to 6 sets of this volleyball drill for spiking and blocking moving both to the left and right with the shuffles.  This means 2 to 3 shifting to the right first and then go to the other side of the court doing 2 to 3 to the left. Notice in the video that volleyball players are actually doing 2 sets on the left foot and only one on the right. This means volleyball players need to shift over to the other side of the gym to equal out the amount of sets.