Jumping Drills for Volleyball

Jumping Drills for Volleyball
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Jumping drills for volleyball, also called plyometrics, will help players to improve their endurance and strength which are skills that are highly critical in performing well in a volleyball game. Here are some recommended jumping drills for volleyball that can be performed by both beginners and veteran players alike.

Box Jumps

To see how high the vertical jump of a player is while training, box jumps can be used. In this jumping drill, a player jumps on top of a box or any other elevated platform softly and with balance. The player will then step down and assume his original position. For a basic box jump drill, the player needs to perform the jump 10-15 times. He can increase the height of the box or the platform for a more intense and advanced vertical jumping exercise.

Multiple Box Jumps

This drill uses the same principle of the previous drill but with multiple boxes or platforms. Using three of four boxes or platforms will usually do. The player jumps on a box or platform then immediately jumps back to his original position. As soon as he reaches the original position, he jumps onto the next box. The whole process is repeated until the player has jumped on all boxes or platforms. He can do this multiple times with rest in between sets. This is usually done by advanced players who still want to develop their vertical jumps.

Lateral Cone Hops

In this drill, a player needs a traffic cone or anything that he can jump over. He positions himself on the side of the object in a relaxed standing position. He then jumps sideways over the object, landing on the other side. As soon as he lands, he jumps back immediately to his original position. This is done multiple times to improve a player’s lateral jump.

Two Foot Ankle Hops

This is a very basic jumping drill, mainly used for improving a player’s vertical jump. The movement is very simple. The player will start in a position where his feet are shoulder length apart. He will then hop, starting the movement in his ankle joint. As soon as he hits the ground, he hops immediately back up. Variations can be implemented like slightly moving towards any direction on landings.

The Death March

This drill is done after a regular workout session, when a player’s muscles are already stretched and his energy is mostly used up. In this drill, a player picks a target hanging above him. It can either be the backboard of a basketball ring, a low ceiling, or anthing that can be hanged. The player positions himself under the target and then he jumps to reach it in a position similar to blocking a volleyball. This is repeated until the player can no longer reach the target 3 times in a row. It is a grueling drill that really earns its name.

References

STACK: Strength and Plyometric Drills with Penn State Volleyball

Strength and Power for Volleyball.com: Volleyball Exercises