How Plyometrics Drills Enhance Volleyball and Soccer Training

Plyometrics for volleyball can help an athlete increase explosive power and vertical jump in the court, but it should be done together with a sport-specific training program.

Although plyometrics is considered a very efficient method of power training, there are a number of important factors to consider prior to incorporating this form of conditioning into the training regimen. First and foremost, bear in mind that explosive power is a task of both muscle contraction speed and strength. The drills will also help shape up the neuromuscular system. As a result, you will be able to apply a larger amount of force in a very short span of time. Nevertheless, if you do not have enough strength, its efficacy will consequently be limited.

This type of training in volleyball is usually done during the middle or the late pre-season stage of training. The period before that is typically used to improve functional, as well as maximal, strength.

Since volleyball plyometric drills necessitate maximal muscle effort and high-intensity movements, other forms of training like endurance runs and the like should therefore not precede them. Needless to say, a comprehensive warm up session should always be performed first.

On the other hand, the simplest plyometric drill you can do for the sport of soccer consists of jumps. Start out by jumping over a regular soccer ball. Jump repeatedly to the left and to the right, and then forward and backwards over the soccer ball. You can perform this drill in twenty repetitions.

The next exercises you can do is jumping with the left foot over the ball, and then do the same thing using your right foot. Use the similar directions of the previous jumping drill.