How to Play Volleyball: Plyometrics & Training Aid

SPEED DRILL 6: PLYOMETRICS WITH TRAINING AIDS Do depth jumps. Start from the top of the box; drop beyond to the ground; pop right back upon on to the box. This puts the stretch reflex in your muscle system that responds to the ground and explodes. You have to follow the load to explode principle. If you start from the ground and jump up that's explode back to load; we want load, get the drop to explode and jump. Quick off the ground, lift those hips are high as you can. Obstacles jumps. Using cones or little mini-hurdles these are that about 12-inches high. Simply do two-foot jumps, right down through the middle. We want to keep the hips high through two-foot jumps exploding over the hurdles. Get a little bit of height, pull the knees up, explode off the ground, Touch and go, Touch and go. Now I choose the same obstacle, but instead a two-foot jumps lets do one-legged hop. This isolates and gives us more power for each specific leg. You can use walk back as recovery or you can just go down and back straight through. You want to work both legs equally. A right and a left, makes one repetition. Box drops. Here we want to drop off of our box and explode in to a sprint. We use that stretch reflex, stretch the muscles a lower them and then turn them loose to explode. Drop down, explode into a sprint. Push down into the ground. Remember our acceleration is from the driving force down into the ground, not reaching with the feet. PLYO W/TRAINING AIDS DETAILS DEPTH-JUMPS Up and Down = 1 repetition. Complete 3 sets of 10-20 repetitions. OBSTACKLE JUMPS Use a line of 8-10 obstacles. Down and back = 1 repetition. Complete 3-5 repetitions. 1 LEG OBSTACLES JUMPS Use a line of 8-10 obstacles. Down and Back with each leg = 1 repetition. Complete 3-5 repetitions. BOX-DROPS 5 Drops & Sprints = 1 set. Complete 3-5 sets.