Volleyball Plyometric Vertical Jump Training

This is a video demonstration of plyometric exercises for volleyball jump training using resistance bands. Some of the plyometric exercises and drills we will cover are the Split Jump Lunge, Standing Split Jump, Tuck Jump, and Hop Over Drills.
"This is coach McQueen with Myosource Kinetic Bands. In this segment we are working on Volleyball Plyometric exercises to strengthen the lower body to improve your jumps.

These Plyometric exercises will help you increase strength and explosive speed, and your reaction time, which will help you become faster on the court and jump higher at the net.

We start our plyometric exercises with a squat jump to help develop explosive power through the calves, quads, glutes and hips. This exercise should be done by moving at a steady, slightly slower, pace to prepare the athlete for the faster pace needed for the exercises to follow.

Many times a Volleyball player will be required to jump off one leg. In the single leg bound notice that she is exploding off one leg while driving the opposite knee up as high as possible rotating the raised hip in a backward bicycle motion working the hip and hip flexor. We then repeat the exercise using a forward rotational motion that challenges the athlete to stay balanced and maintain body control.

Split Jump Lunge

The Split Jump Lunge is great for strengthening muscles in the quads, glutes, hips and hamstrings. This exercise should be done working for full range of motion going into the lunge part of the jump making sure the knee does not extend over the toe and land with soft feet.

Standing Split Jump

Standing Split Jumps will challenge the athlete to move to the next level, developing explosive strength, flexibility and the body control needed to gain the height to complete the jump and land safely.

Tuck Jump

The Tuck Jump is another great exercise for building explosive power in the hips, glutes and quads . This exercise should be done at a very fast pace driving the knees up as high as possible.

Volleyball is a fast paced game, requiring players to change direction quickly and frequently.

Hop Over Drills

Hop Over Drills provide great training for quick feet and will help players become more agile while improving speed, balance, and flexibility. We've split this drill (Hop Over Drill) into 4 segments so we can work to simulate and train for multidirectional movement during a match.
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The Kinetic Bands fire the muscles in the legs, hips and core with each movement allowing the athlete to maximize training time and results. Improve your jump height, lateral quickness and body control with each segment of our volleyball, speed, strength, conditioning, and vertical jump training."