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Jump Training
Jump training, often known as plyometrics, should be part of all volleyballers' physical conditioning programme. This form of training replicates several of the important technical actions of the game and helps
develop power in a very sport specific way.
When a player lands after a block or at the end of the spike approach the body's centre of gravity drops suddenly. To control this descent the leg muscles contract during their lengthening phase (eccentric contraction). When the body comes to rest the muscles contract and shorten (concentric contraction) and the body moves upward.
In effect the legs are like a spring which is first compressed and then released. Energy is stored during the compression phase which is then released during the extension. The faster the compression phase and
the quicker the change-over from compression to extension the stronger the extension.
A volleyballer is seeking through jump training to develop his explosive power both for smashing and blocking.
Exercises
Depth Jumps
Stand on a box approximately 50cm high. Jump up and on landing immediately jump again, as high as possible. Normally you should aim to do three sets often repetitions.
Tuck Jumps
This means continuous tuck jumping on the spot for 30 seconds. Repeat for three sets.
Block Jumps
Mark a line on a wall about 10cm lower than your maximum blocking height. Make as many blocks above this line as you can in 30 seconds, then rest 30 seconds; repeat until you have
jumped for 2 minutes. This exercise is primarily about speed and can also be done where each jump is to maximum height.
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Building Cardiovascular & Muscular Endurance
