You have learned that you need to start jumping volleyball with low intensity plyometrics. This helps strengthen the muscles and ligaments necessary for a more intense workout. Consider blowing up a balloon. Generally, if the balloon is small and tight, you stretch it out a little, pulling it to stretch the elastic. Then it becomes much easier to inflate the balloon, expanding it to larger proportions. The same goes for plyometric volleyball drills. You want to stretch your muscles in a working group before expanding them to full use.
One of the best volleyball exercises to include in your intense workout is to revisit the vertical jump squat. Begin in a squat position, much like the two-legged vertical jump. However, with this variation, you will lift one leg off the ground, holding it at a 90 degree angle so that all of your weight is on one leg, maintaining that squat. Next, swing your arms back and counter your leg to prepare for the jump. Jump explosively upward, raising your arms above your head and stretching your arms as high as you can. The leg you are holding should remain at the same 90 degree angle throughout the jump. As you come down with your leg extended, you will return to your squat, with all your weight still on the same leg. Quickly repeat the exercise several times on the same leg. This will help develop a much stronger leg, which is vital to improving your jump. After repeating the vertical jump volleyball exercises on one leg, switch legs and do the same number on the opposite leg.
Some of the most intense volleyball exercises to work the plyometric muscles of the legs is the depth jump. The depth jump should be done from a height of approximately 12 inches. When the jumps can be performed perfectly, you can begin adding 3 inches of height to the starting platform. However, be careful when deciding to implement these volleyball drills on your team. Depth jumps, both normal and squatting, are extremely intense plyometric exercises. So make sure your team is prepared for them.
Exercises that include depth jumps generally include the standard depth jump and the squat depth jump. Both volleyball drills begin the same way. Get your players started by positioning yourself comfortably on the edge of the platform. They will take to the air, as if they were going to walk directly from the platform. Players should not jump or step down, as this will change the height of the initial jump, which can make progressing to higher heights much more difficult. In the standard depth jump, players will land on the ground after their step, slightly bending their knees. Immediately have them jump straight into the air. The squat version works in exactly the same way, except that when they initially land on the ground after taking the step, they crouch down, swinging their arms back. Make him, without hesitation, explode upward, swinging his arms forward and upward, stretching his arms up as high as possible. Then have them land in a standard upright position. Reboot from the top of the platform as you continue these volleyball drills, repeating them several times during a session.
Plyometric volleyball drills that help improve your players’ jumping abilities can be difficult to devise and sometimes even more difficult to implement. The purpose behind them is to strengthen the entire set of leg muscles, without completely focusing on a single muscle. While working on these volleyball drills, you will find that your team’s overall jumping ability and height will increase, allowing them to jump higher than their opponents. In volleyball, as in any jousting match, the highest position almost always wins when all other factors are equal. At the base of these exercises is the maxim that the higher your players can jump, the more successful your team will be.