How you can Jump Greater for Volleyball – Volleyball Plyometrics Workout

 

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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. 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. In the related video segment, the volleyball player is performing three additional plyometric exercises to complement jump height by building even greater leg strength. As mentioned in part one of our volleyball plyometric’s, adding resistance to these drills requires players to exert more effort with each movement, maximizing training time, while building strength and increasing speed. 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. Upward Movement: Explosively jump up using your arms to assist.

Emphasizing maximum height and reach high. Here is an example of a plyometric routine specifically made to jump higher for volleyball. Do each exercise for 15 repetitions, completing the entire routine 2-3 times through. 15 Minutes of Cardio to warm up.

15 Knee Tuck Jumps: jumping straight. If you would like to jump higher for volleyball then you’ll definitely need to add resistance training to your weekly regime. Weight training builds strength. This strength can then be converted into power.

Add plyometrics into the mix and you have the recipe for a very impressive vertical jump. All athletes can increase their vertical leap by strengthening key muscles, harnessing plyometrics and honing overall volleyball technique. Plyometric exercises increase strength, explosive spee. Pushing down with the heel left your body up onto the box as you swing your arms back and drive the opposite knee up.

This drill is suggested as a warm-up to the next volleyball specific plyometric training exercise. Recommended 3 sets of 8 on each leg. 5. Foot Elevated Single Leg Box Jump. If you want to learn how to jump higher, burn calories and become a more athletic version of yourself you should definitely start adding plyometric exercises to your weekly routine.

Plyometric exercises can be incorporated into upper body routines by adding exercises such as medicine ball tosses and plyo pushups. A plyometric exercise is one that involves an eccentric contraction followed by an explosive movement of the same muscle. Plyometrics are performed to increase the ability of a muscle to generate explosive force, which in the case of the legs enables the athlete to jump higher and farther.

List of related literature:

JUMP HIGHER, RUN FASTER Land as softly You can boost your vertical and as you can on 1‘ improve your speed with a the balls of, simple jump squat routine, you r feet, then according to an 8—week study lower you r in the Jounral of Strength and ‘ heels back to Conditioning.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

In a recent jump-training program that incorporated stretching, plyometric exercises, and weight lifting, female high school volleyball players demonstrated a mean increase of 4 cm (1.5 in.) in jump height after training.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

Plyometrics exercises like leaps over obstacles, squat jumps, vertical jumps with power, sideways one­legged leaps, power skipping; uphill sprints; agility drills.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

After developing a strength base in the hips and legs with squats, lunges, stepups, and so on (see chapters 4 and 7), jumping plyometrics are the best way to improve the vertical jump.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Vertical hurdle jumps are an easy and simple way to start incorporating some meaningful plyometrics into your training programme.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

In a recentjump-training program that incorporated stretching, plyometric exercises, and weightlifting, female high school volleyball players demonstrated a mean increase of 3.8 cm (1.5 in.) in jump height after training.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

Keep the feet together and the movement continuous.The standing four hops and jump starts like the standing triple jump.

“High-powered Plyometrics” by James Christopher Radcliffe, Robert C. Farentinos
from High-powered Plyometrics
by James Christopher Radcliffe, Robert C. Farentinos
Human Kinetics, 1999

Perform a set of 20 repetitions, trying to jump higher and higher on each depth jump.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

For lower body plyometrics, proper landing technique is essential, particularly for depth jumps.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Enlist the help vertical jumps.

“Coaching Youth Track and Field” by American Sport Education Program, USA Track & Field, Hershey Company
from Coaching Youth Track and Field
by American Sport Education Program, USA Track & Field, Hershey Company
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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74 comments

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  • My highschool is now doing a boys volleyball team for the first time in my town so wish me luck that I get these hops as quick as I can!

  • I would really love to jump higher and be stronger, but i don’t want to bulk up. Im a slim girl and want to stay that way. If i get more muscle, will it burn the fat on my legs and get slimmer legs, while improving jump and power?

  • I like the things u do but Trump did not say anything racist just cuz ur offended doesnt mean it’s racist it came from China and just the same as the Spanish flu it came from Spain im not saying its the fault of the Chinese and i hate that people are just attacking Chinese people for this i think that those people are racist

  • Thanks for the video content! Sorry for chiming in, I would love your thoughts. Have you heard about Schallingora Increase Capability Scheme (google it)? It is a great one off product for learning how to dunk like a total badass minus the headache. Ive heard some incredible things about it and my buddy at very last got great results with it.

  • im so short so when my old volleyball team was doing spiking exercises i looked so sad!! and i had no jump like i literally couldn’t jump high at ALL it was torture ������������������

  • My experience in jumping is u either born with it or not. I think these exercises are great but I doubt all the ppl doing them are suddenly dunking in traffic or spiking top of antennae. Seems like a bunch of non-leapers dreaming. Nothing wrong with that tho health is wealth

  • Dont say asian. World dont hate taiwanese or fillipino or korean… They just hate chinese.. u say:why????

    When world hates u, then dont think that world is wrong. AlWays think, u are wrong..
    Here is data by country wise who hates chinese. It will open ur eyes. Peoples behaviour!! They blame others rather than finding their own mistakes.
    https://en.m.wikipedia.org/wiki/Sinophobia

  • lemme justdo this everyday so I can try out for the volleyball team and get my dream of becoming a good spiker ��

    and yes i got this dream from shoyo

  • You
    Know
    Who
    Is
    The
    Highest
    Jumper
    probably
    Not
    Me
    Check what is behind the last word that is the answer ���� cuz nba players and Ronaldo he is footballer he jumps high to hehehe

  • Thanks for this vertical jump program ​ https://zootjumphigher.blogspot.com in just fourteen days I could dunk it easily with 2 hands! This simply shows how effective this program is. I am becoming among the finest big man athlete on my team like a mini Blake Griffin..

  • I’m sorry that you have to go through all those bullshit idiots who generalize and blame literally every asian. Stay strong my man, you vids are great ✌️♥️

  • At 5’3, 14 years old and 5 cm taller than your parents. I’ve pretty much already reached the limit of height, and am vertically challenged

  • Great Video clip! Forgive me for butting in, I would love your thoughts. Have you thought about Schallingora Increase Capability Scheme (should be on google have a look)? It is an awesome one off guide for learning how to dunk like a total badass without the normal expense. Ive heard some interesting things about it and my close friend Aubrey got amazing results with it.

  • Awesome! I’ve been wanting a video like this one for a long time! Thank you so much! Dig the hair! Can you make a video about how you do your hair? I need help with styling my hair. Thanks!

  • Fellow asians stay home and stay safe! I haven’t been a victim of this yet (probs because I stay home all the time as an unhealthy lifestyle lmao) but to those victim of this just know that nothing is ur fault and I hope this lockdown ends soon for y’all, stay bright and happy!

  • First time watching this and now i can only jump 22-24 inch and im 5’2 and im not sure if that’s bad or good but here is day one:)

  • After attempting numerous programs and also not one of them working, this particular vertical jump training has been my savior. Fourteen days ago I can only touch the rim and it was disturbing. My friends are truly shocked regarding how I could now dunk in only a short time! I discovered this jump guidebook on Google. It is Julian Jumρosen
    best luck

  • This vertical jump method helps get you to understand hard work, it has tough workout that should be followed in order to see results. It break you down to re-establish you much better is i would put it. I increased my vert by about Ten inches within two months. It is not hard to research this jump guidebook by Google. It’s Julian Jumρosen
    best luck

  • First 2 weeks of this vertical jump plan https://zootjumphigher.blogspot.com and also the workouts feels amazing, I cant test my vertical gain so far, because I haven`t finished this method yet, but I really like the sequence routine for legs, you feel the burn right away and my legs are becoming more powerful..

  • Hey coach, love the vids and a great wotkout, im interested as many others in how long shouls the rest periods between the sets be??

  • Its so sad in this day and age racism is still a huge problem. Im only 14 and know how ignorant it is to mistreat someone because of their race. I was walking home when i found a bunch of highschoolers bullying another highschooler who was asian by calling him the “virus carrier” and they were shoving him around. Im young but im 6 feet and a muscular build so i stood up for him by getting him out of their and making the people who bullied him feel stupid because honestly they were. Im glad your raising awareness because the media is not.

  • Nice video content! Forgive me for chiming in, I would love your initial thoughts. Have you tried Schallingora Increase Capability Scheme (erm, check it on google should be there)? It is a good one of a kind guide for learning how to dunk like a total badass without the normal expense. Ive heard some incredible things about it and my friend Sam after a lifetime of fighting got amazing results with it.

  • Dude
    Nice hair

    Also,,,if possible, can you create a Parkour Compilation again?
    I love those….yeaa….keeps me inspired to work out
    Your’e the best guys ever

  • Im only 4,11 about to hit 5 feet, when i first started volleyball i had a very hard time with spiking because my jump wasnt high enough so my balls would be a rainbow, and now almost 2 years later im gonna work on that.

  • Thanks Coach! It’s a great workout tutorial and I’m so thankful:)
    But I’ve noticed that you have several leg workouts on your channel so I wanted to ask which one is the most effective for what?

  • Well I’m from the future and America has the most cases so Asians aren’t even to blame. It was one man. This isn’t a hive mind thing.

  • Not certain about the points made but,if anyone else wants to discover jumping higher workouts try Teyelijah Leap Paradoxal (do a google search )? Ive heard some great things about it and my m8 got excellent results with it.

  • Exercise doesn’t determine gains, applications (choices, order, frequency, intensity, volume, rest, progression) do. Don’t get me wrong, exercise do matter when it comes to strength curves, muscle activation, type of contraction, easier to performe for certain goals but by simply put: do this exercise and you will jump higher won’t help. Consider also nutrition, sleep and how those effect your training results too.

  • You know you can aware people about the virus and how people are being beat up but do not bring your political views into your channel. You’re on YouTube to talk about volleyball and last I checked trump has nothing to do with volleyball. You’re going to loose fans saying that kind of stuff. Nothing against you I’m still a subscriber just be careful what you say on here. Thank you have a good day

  • Great helpful video, Reid.I thought “growth sinerama wmx” must be a complete bullshit to be honest, but I tried it a n d it damn worked. I am still surprised to be honest, but really glad!:) ( I am guarantee it will work suggest w…growthsinerama….c )

  • Now most coronavirus patients are non-chinese, so its our turn for us chinese to do discrimination to other races. Get away from me, stop spreading coronavirus!

  • Hello Coach Donny! I just want to ask what shoes are you wearing? It really looks cool and minimalistic. Maybe I could get that on store soon. Thank you in advance for the info. ��

  • I can’t believe you are bringing politics into your video. You call our president a raciest because he calls the virus a China virus, well, that is where it came from. Any sane American will NOT approve of anyone getting hurt or bullied because of how they look but YOU HAVE NO RIGHT IN TELLING ANYONE NOT TO CALL THIS VIRUS THE APPROPRIATE NAME, IT IS THE CHINA VIRUS. not because of the Chinese people but because that is where the virus came from AND WE MUST NEVER FORGOT. Virus have always been name by the geographical location of the origination. I lost my job and my 29 year old niece passed away 3 weeks because of this virus. I’m sorry he hurt your fragile feelings. Stop playing volleyball and think before you talk!!!!!

  • I’m so fucking sick of racists nobody asked to be born the way they were also if it was reversed I don’t think they would like being treated differently based on skin and race

  • interesting points,if anyone else is searching for vertical jump training try Teyelijah Leap Paradoxal (search on google )? Ive heard some interesting things about it and my mate got amazing success with it.

  • I’m friends with a few Asians I get a little racist with him but only when we joking around but now people are treating Asians like there not the same as us

  • HEY Coach Donny
    How much will my jump improve? Do I have to do this Training everyday? I am 159 cm and want to jump so that I can Block and spike balls.

  • Terrific video. Great progression. One question: How do you transition from a spike into a soft landing? (I was able to do it when blocking, but was never able to master it when spiking. Given knee troubles, it was pretty much a career-ender. Would love to have a solution!)

  • These exercises are great for everyone, from beginners to more advanced athletes. I still do these now, and even though they look easy, you will feel the burn! The key to jumping higher is to focus on using the correct muscles. Once you can do that, and build the strength and endurance in those muscles, you will notice a big difference in your power and in your ability to move.

  • Awesome! I’ve been wanting a video like this one for a long time! Thank you so much! Dig the hair! Can you make a video about how you do your hair? I need help with styling my hair. Thanks!

  • Hay recently got into volleyball and was wondering when the virus is over if you can do where if the hitter was going to hit the ball but knows it will get blocked so they tap the ball. Hope that’s ok to understand love the videos.

  • could somebody tell me what would help me master the full arm extension spike
    I can jump and I’m 6feet4 but I lean my arm when spiking I wanted to learn how to spike higher above the block with the full arm extension

  • Me watching this at 5 am thinking “imma watch this but will I try it-? Nahh”
    Also me: whY nO juMp hiGh mE shOrt 4’11, hinata could do why can’t I-

  • In the leg eccentric jump I must do 4 reps in the same leg, rest and do 4 of the other leg to complete a set, or I should alternate between them and rest after each single jump?

  • I like your videos and would like to use them with my school volleyball team. However, I cannot due to the “F” word appearing. Can that be blurred? Middle school would not like me if I shared this. I agree with the political statement, just can’t have the “F.”

  • So this would be one leg workout? Can you add some squats and deadlifts or is combining plyometrics with strength training not optimal due to different energy systems used? Love to jump higher!��

  • i remember when i was 11 at 5’2 dunking on a 7.5 ft in a basketball match i got most of the attentions now im 14 at 5’10 and i can dunk an 9ft rim

  • Awesome tutorial Thomas (hope that’s right ��)! I’ve been wanting a plyometric plan for higher jumps to improve my front tuck and other flips! Haven’t been watching videos as of late, so not sure when you got the new hair-cut! Love the short look!��

  • hi everyone,if anyone else wants to learn about best exercises for basketball try Moorack Pro Dunk Miracle (should be on google have a look )? Ive heard some unbelievable things about it and my buddy got amazing results with it.

  • Great that every landing in these exercises are soft and this will save many ankle sprains or at least reduce the level of injury when kids are in competition. Verticals also increase when the athlete is planning to land soft as well, unsure why that happens.

  • Thanks for this vertical jump program ​ https://zootjumphigher.blogspot.com in just fourteen days I could dunk it easily with 2 hands! This simply shows how effective this program is. I am becoming among the finest big man athlete on my team like a mini Blake Griffin..

  • Excellent Video clip! Sorry for butting in, I am interested in your initial thoughts. Have you tried Schallingora Increase Capability Scheme (google it)? It is an awesome exclusive guide for learning how to dunk like a total badass minus the hard work. Ive heard some unbelievable things about it and my best friend Jordan finally got astronomical results with it.

  • Broad jumping indoor, or sand jumping over boxes should be done non stop, without rest periods for each set. Same with plyo’s. Do not rest on contact, immediately explode up.

  • Sometimes I want to play volleyball and then remember I’m 1.58cm tall and I would think that’s the problem, but the problem is that I’m actually pretty lazy

  • Dear Donny,
    I was shocked and even emotioned after listening at the intro part of your video.

    For me you not only elevate the knowledge of volleyball, but by speaking out you elovate the dignity of people worldwide disregarding race. I do hope it give strenght that there are many people who fully agree with your statement.

    A regular visitor of your instructive videos (and coach in the Netherlands)

  • Yoga mat and props! I really want to see you do some yoga, because I have taken yoga lessons for 2 months now, and currently aiming at doing Ashtanga yoga bit by bit.

  • I’m gonna do this workout everyday for 30 days should I make a video about my progress and how many inches i added to my vertical jump

  • Great exercises for plyometric jumps! Love each one and I will definitely use them to help in my overall fitness, especially since I’ll be 68 this year. BTW, I love your whole Parkour training system.

  • I’ve had excellent workouts in the first 2 weeks of this vertical jump method “takom fetching network” (G0OGLE it). Since I am still in the middle of this method, I did not test my vertical gain but the sequence routine is really great for making my legs stronger.

  • Can I ask you a question?
    How tall are you?
    Because I’m 5’6 and I want to know if I can really jump higher than a volleyball net is it possible?

  • only do these exercises when you feel fresh, NEVER do it when tired, do them 2 times per week, 3-10 reps and 2-6 sets, rest is 3-6 minutes

  • I jumped higher as soon as the video ended!

    But I was able to start dunking with this incredible proven system to add up to 15 inches to your vertical in as little as 2 weeks   https://bit.ly/2I0hgmp

  • Any tips on improving a leg with an ligament injury. I used to be able to jump off a foot hill with ease. Now thanks to all injury, I have lacked interest in this though I still want to be me again.

  • U R the greatest, Coach Donny. I have always enjoyed your coaching, training & skills videos. I regularly share them with my middle & high school players. This awesome COVID-19 workout series is no exception. (FYI, haven’t hurt myself yet). Thanks for your heartfelt thoughts about racial prejudice as well! Sorry you have to put up with that shit. Those of us with half a brain realize this a world-wide epidemic that was NOT propagated by our friends in China. CHEERS!

  • I am not convinced of this workout. Many of this exercises are for agility and change of direction. The type of exercises a football running back would do. Also doing sprint is great but I didnt see that many exercises that actually build your strenght. This guy can jump… period but I would argue there are better workouts. Many of these are a waste of time but look cute I guess.

  • My height is only 164 but i can jump about 2.9 M 3.0 M.. Height doesn’t matter..i trained myself about 2 years to achieve that jump..Btw,ignore my mum picture there hehhehe

  • I just blame the person or people that caused it but that doesn’t mean I start accusing Asians I respect others no matter what race gender sexuality or personality and I’m Western Australian people also make racist and stereotype assumptions about me and my nationality but I don’t always care cause it doesn’t matter what others think of u there’s only one opinion that counts and that’s yourself

  • Hello
    This video is amazing, and that’s why i ‘d like to ask, if you have a video about how to hit perfectly the ball while attacking? I’m pretty tall(well at least in my age-187)but my hits are weaker than should be.
    By the next competition i want to learn how to hit in the best way for which i have about 9 months.do you think that it is
    possible?

  • Sir plz teach us from beginner level because there is no videos from 1 day training over the you tube and make Small Small videos on each topic.please.������ I really want to play volleyball.

  • Thank you for your shoutout at the beginning of the video! Great that you use your platform in the right way! Greetings from Germany

  • I want to play volleyball but I have no team,, how am I supposed to learn if there’s no one to give me a set to spike,, I practice on my own rip,, hopefully one day I’ll have a team!

  • I think its not anti ASIAN sentiments, they only attacks those who look likes chinese. Blaming them for the ncov.

    Keepsafe and God Bless Coach

  • 1:30 • Squat Jump
    2:12 • Counter Movement Jump
    2:52 • Drop/Depth Jump

    5 sets of 5 reps (5×5)
    Rest 60-180 secs between sets
    Perform 3X week for 10 weeks

  • Head high! Don’t look the ground dude. You’ll jump higher. And just before you run, make sure that your feet are convergent and your body a bit late compared to your feet.