Plyometric Training

Plyometric Training

Plyometric Exercises that will help you jump higher: https://www.youtube.com/watch?v=wBVhVIqUPsI https://www.youtube.com/watch?v=9AH6wPZVAwA


Major Adaptations

  • High object touches - 5-10 max jumps (add 2 reps/week) to drop off

  • Bounding - 3-6 sets x 20-30 yards

  • Sprints - improve velocity - 3-6 sets x 30-40 yards

  • Spikes - task specific - 5-10 max jumps

Great Adaptations

  • Broad jump - measurable, try to beat your record ever single jump - go until you cannot PR

  • Dumbbell pogo jumps - ankle stiffness & extra eccentric load - 3 sets x 10-20 reps

  • Depth jumps - improve with target to touch, goal = deeper ROM & jump high - 10-20 reps

  • Drop jumps - shorter ground contact than depth jumps - 10-20 reps

  • Band resisted squat jumps - vertimax - 3 sets x 6-10 reps

  • Hurdle jumps - reactive strength & horizontal → vertical momentum - 3-4 sets x 4-6 jumps

  • Repeated box jumps - 3 sets x 10-20 reps

  • Sled pulls/pushes - 3-6 sets x 15-30 yards

  • Trap bar jumps - 5 sets x 2-3 reps

  • Band assisted pogo jumps - 3 sets x 10-20 reps 

  • Dumbbell squat jumps - 3 sets x 5-8 reps

  • Standing vertical jumps - 5-10 max jumps → 7-12 → 9-14 (adding 2 more/week) to drop off

  • Depth broad jumps - 5 sets x 2-3 reps

  • Single leg broad jumps

Good Adaptations

  • Lunge jumps - good for beginners & intermediate athletes, maybe not for advanced - 3 sets x 5-10 reps/leg

  • Power skips - transferring horizontal motion to vertical power - 3-5 sets x 30-40 yd (at least 5 max effort skips)

  • Dumbbell box jumps - good for beginners to improve explosive power - 5 sets x 2-3 reps, good before game, pair with isometric exercise (wall sit)

  • Pogo jumps - 3 sets x 10-20 reps (focus on height & max intensity)

  • Squat jumps - good for stretch-shortening cycle - 3 x 8-10 reps

  • Explosive step ups - good for beginner → moderate athlete - 3-4 sets x 4-6 reps (pair with a compound movement (squat, deadlift, RFESS for contrast training)

  • Approach box jumps - 3-5 sets x 2-3 reps

  • Lateral bound to box jump - 5 reps each leg

  • Plyometric sequences - good to begin a workout and engage athletes

Minor Adaptations

  • Box jumps - 3 x 10 (superset with squat)

  • Lateral bounds / skier jumps - good for improving athleticism (good for liberos) - 3 x 6-10

  • Seated box jumps - concentric power development - 5 x 2-3 (superset with squat) 

  • Jumping rope - good for beginners - 3 sets x 1-2 min

  • Unilateral box jumps - 5 x 2-3 (contrast training - rear foot elevated split squat)

  • Snap downs - good for beginners - 3 x 8-10

  • Tuck jumps - good for regression - 3 x 6

  • Drop depth landings - good for beginners for force absorption landings - 3 x 5

  • Line jumps - central nervous system primer - 3 x 10 sec 

  • Single leg line jumps - central nervous system primer - 2 (each leg) x 10 sec 


Plyometric Training Framework

https://www.youtube.com/watch?v=zZTtUWI7P6s


Extensive: sub-maximal jumping – good for warming up

  • Focus:

    • Quick ground contact times

    • Promote stiffness in foot/ankle complex 

    • Stretch-shortening cycle

  • Examples:

    • Jumping rope

    • Pogos

    • Forward hop to lateral drive

Intensive:

  • Focus:

    • High effort

    • High intensity

    • Quick ground contact times

  • Examples:

    • Hurdle Hops

    • Depth Jumps

Long-ground contact time jumping:

  • Focus:

    • Enhancing power output

  • Examples:

    • Split squat jump

    • Dumbbell jumps

Volleyball Specific: 

  • Focus:

    • Helps movement patterns

  • Examples: 

    • 2 step approach jump off low box

    • Block to lateral drive to block


Training Block: 

  • In-season: sprinkle it into workouts

  • Off-season: can do it more frequently


Rest:

  • Rest longer (2+ min) between sets to enhance maximal effort


Duration

  • 10-15 minutes