Plyometrics Drills You Can Do Right Now

The time you put into your training this winter will show up in your game next summer. Make sure you’re still hitting the beach volleyball court regularly to keep your sand legs, but for days that you can’t make it on the court, integrate these plyometric activities into your routine to tone your muscles for all the explosive jumping and sprinting you do on the court.

Box Jumps: Stand in front of a box (use the height that will push you to your limits) with your feet together and jump, landing lightly on top of the box. Step back down from the box and keep going! Repeat 10-15 times and aim for at least 3 sets.

Stadiums: If you can’t find access to a box, then you can surely find a set of stairs somewhere. You can start by simply sprinting up the stairs and then add in some variation—jump up the stairs, skipping a step, or perhaps jump up the stairs on one leg.

Max Jumps: There are no excuses for this one, because the only equipment you need is you! Choose the volleyball jump of your choice, whether it’s blocking or an approach, and jump as high as you can 10-15 times for at least 3 sets.

Foot Fire: Another excuse-free exercise. For this one, you simply stand in ready position, with your knees bent and your heels off the ground. As quickly as possible, step from one foot to the other, taking care not to let your heels touch the ground. Go for one minute, and repeat for 2-3 sets.

As with all plyometrics, the key to success is giving your absolute maximum effort for the specified amount of time. Don’t go easy on yourself—you should be exhausted at the end of a set. Take time to recover and then repeat. Slowly you’ll build up your endurance for these explosive exercises, improving your fast-twitch muscles and your volleyball game at the same time.

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