Volleyball Jump Plyometric Program 2020

Volleyball Jump Plyometric Program 2020 | Basic Level
In many ways, the use of plyometric exercises was borne out of the need to manage the force of gravity, whether for reasons of survival in ancient times or, more recently, in the pursuit of sporting excellence. Gathering for a jump,
sprint, or throw reflects an athlete’s natural tendency to develop a strategy to overcome gravity or inertia of an object or the athlete’s own body in an ef- fort to produce a more forceful effort. Although it may appear to be a simple strategy, the physiological mechanisms involved in the execution of plyometric movements are quite advanced and involve a series of coordinated and syner- gistic muscular actions for maximal results. To best explain the physiological mechanisms and anatomical structures behind plyometrics, it is necessary to understand the key muscular actions and anatomy involved in these exercises (© 2017 by Derek Hansen and Steve Kennelly).

Illustration and information was taken from Plyometric anatomy / Derek Hansen, Steve Kennelly.

00:00 - Box Jump From A Static Start (10-12 reps)
Single jumps up onto a box of appropriate height teach proper starting posture, effective hip extension, and basic landing mechanics.
00:34 - Box Jump With Single-Leg Landing (10-12 reps for each leg)
This modification adds eccentric loading to each leg but also challenges the balance and stability capabilities of each leg during a dynamic landing.
01:16 - Weighted Box Jump (10-12 reps)
Use a dynamic countermovement and pow- erfully swing the arms as you jump onto the plyometric box. Focus on the speed of the movement as you explosively extend the hips, knees, and ankles.
01:48 - Countermovement Box Jump (10-12 reps)
The goal of the countermovement box jump is a maximal-height effort, easily reaching the top of the box.
02:26 - Countermovement Box Jump With Rotational Landing (10-12 reps)
Because many athletic movements involve a rotational component, this variation on the countermovement box jump can prepare you for powerful jumping movements with a dynamic landing.
02:50 - Drop Jump (10-12 reps)
The balls of the feet land first, absorbing the initial forces as weight transfers to the heels.
03:16 - Drop Jump With Rotational Landing (10-12 reps)
Rotational forces will add a new dimension to the landing, requiring greater involvement from stabilizing muscles throughout the lower body and core.
03:41 - Squat Jump (10-12 reps)
When landing, the balls of the feet will be the first point of contact, with the heels contacting soon after and a large proportion of the landing forces distributed throughout the thighs, buttocks, and low back.
04:13 - Lateral Squat Jump (10-12 reps)
The objective is to combine a maximal vertical jump effort with a lateral deviation to the side, landing with control and stability.
04:54 - Pogo Jump (15-20 reps)
The pogo jump is a good foundational exercise for developing ground reaction forces and total-body integrity during elastic movements.
05:11 - Lateral Pogo Jump (15-20 reps)
The side-to-side rebounding action of lateral pogo jumps also strengthens the ankles, minimizing the probability of ankle ligament sprains.
05:30 - Rope Jump (1 min)
05:48 - Jumping Jack (10-15 reps)
Jumping jacks can be implemented as longer-duration fitness drills (15 to 30 repetitions) or shorter-duration (6 to 10 repetitions) elastic jumping drills.
06:05 - Standing Broad Jump (8 reps)
A standing broad jump incorporates maximal effort to achieve both height and horizontal distance.
06:35 - Standing Broad Jump With Elastic Band Resistance (8 reps)
During the jump, the resistance provided by the partner should be strong enough to force you to exert maximal effort on the takeoff but not so strong that it limits hip extension
06:55 - Skipping (10-12 reps for each leg)
Skipping exercises train reflexive and elastic properties in the lower legs and feet for quick ground contacts.
07:10 - Power Skipping (10-12 reps)
Focus on a combination of a powerful knee drive and rapid hip extension to create significant height on each skip.
07:29 - Alternate-Leg Bounding (10-12 reps)
Bounding is used to build cyclical single-leg power for running, jumping, and multidirectional movements.
07:44 - Low- to medium- hurdle jump (10-12 reps)
08:11 - Lateral Low-Hurdle Jump (10-12 reps)
08:25 - Tuck Jump (10-12 reps)
09:09 - Stretching (10-15 min)

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