Volleyball Jump Training . Every volleyball player should make jump training (plyometrics) an essential component of their overall training. Good vertical jump height is a great skill to possess both offensively and defensively in volleyball. The ability to jump higher can provide a better angle and potentially more force when spiking the ball, especially for a player who lacks physical height.
Land in the starting position and immediately jump back up. High Intensity Plyometric Volleyball Exercises… Single Leg Vertical Jump Direction of Jump: vertical Arm Action: Double arm action. Starting Position: Stand on the ground in a comfortable upright stance. Beginning Movement: Start by swinging your arms back and performing a countermovement.
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Plyometric volleyball exercises or jump training should be done quickly with the purpose of training muscles to be more powerful. The purpose of volleyball training by jumping is to train the muscles to pre-stretch before jumping. During this pre-stretch, energy is stored in the muscle which can be used to jump higher.
Explanation. Get into a half squat position and explode upwards into a vertical jump. When in mid-air spin in a 180-degree motion and land softly back into a half squat. Once you’re back in the half squat position perform the exercise again.
Plyometrics Vertical Training for Volleyball Athletes. If you don’t have access to a gym or performance training coach, there are still ways to improve at home. Take your game to the next level with this equipment-free home workout to improve your vertical jump.
YouTube. Plyometric exercises increase strength and explosive speed, while reducing reaction time. Volleyball plyometrics will help you move faster on the court, and jump higher at the net. Leg Plyometrics Exercises are going to be a huge asset to your volleyball training plan. Doing the exercises regularly can help you gain the vertical jump to be a better blocker and hitter, and can also make you a better defensive player because you will have the speed and agility to cover more of the court.
The included studies indicated that plyometric training seems to increase vertical jump performance, strength, horizontal jump performance, flexibility and agility/speed in volleyball players. However, more studies are needed to better understand the benefits of plyometric training in volleyball players’ performance.
Volleyball Plyometrics Program. by Sport Fitness Advisor Staff. 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.