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Volleyball Plyometrics



These volleyball plyometric workouts will improve your vertical jump and explosiveness on the volleyball court.

Perform these plyometric volleyball workouts on a soft surface such as grass, carpet or mat, to limit the stress on your knees. These workouts are to be used in conjunction with your regular volleyball training program (conditioning, agility, skill training and weight training).

Beginner Program

Frequency: 1 to 2 times per week
Rest Duration: 100 seconds in between sets

Exercises Sets Reps
Squat Jumps  2 10
Ankle Hops (two feet) 2 10
Depth Jumps 2 10
Side Hops 2 10

Intermediate Program

Frequency: 2 to 3 times per week
Rest Duration: 100 seconds in between sets

 Exercise Sets Reps
Split Squat Jumps 2 10
90-Degree Jumps 2 10
Depth Jumps 2 10
Ankle Hop 2 10
Standing Jump and Reach 2 10



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