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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[@mgb495]

i watched this 9 minutes ago and have already added 43 inches to my vert

[@EpicVolleyball]

🇬🇧 Volleyball Jump Plyometric Program 2020 | Basic Level 00:00 - Box Jump From A Static Start (10-12 reps) 00:34 - Box Jump With Single-Leg Landing (10-12 reps for each leg) 01:16 - Weighted Box Jump (10-12 reps) 01:48 - Countermovement Box Jump (10-12 reps) 02:26 - Countermovement Box Jump With Rotational Landing (10-12 reps) 02:50 - Drop Jump (10-12 reps) 03:16 - Drop Jump With Rotational Landing (10-12 reps) 03:41 - Squat Jump (10-12 reps) 04:13 - Lateral Squat Jump (10-12 reps) 04:54 - Pogo Jump (15-20 reps) 05:11 - Lateral Pogo Jump (15-20 reps) 05:30 - Rope Jump (1 min) 05:48 - Jumping Jack (10-15 reps) 06:05 - Standing Broad Jump (8 reps) 06:35 - Standing Broad Jump With Elastic Band Resistance (8 reps) 06:55 - Skipping (10-12 reps for each leg) 07:10 - Power Skipping (10-12 reps) 07:29 - Alternate-Leg Bounding (10-12 reps) 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)

[@EpicVolleyball]

🇷🇺 00:00 - Прыжок на плиобокс из неподвижного положения (10-12 повт.) 00:34 - Прыжок на плиобокс с приземлением на одну ногу (10-12 повт. для каждой ноги) 01:16 - Прыжок на плиобокс с отягощением (10-12 повт.) 01:48 - прыжок на плиобокс с противодвижением (10-12 повт.) 02:26 - Прыжок на плиобокс с противодвижением и приземлением с поворотом (10-12 повт.) 02:50 - Прыжок с плиобокса (10-12 повт.) 03:16 - Прыжок с плиобокса с поворотом при приземлении (10-12 повт.) 03:41 - Прыжок из приседа (10-12 повт.) 04:13 - Прыжок из приседа в сторону (10-12 повт.) 04:54 - Пружинный прыжок (15-20 повт.) 05:11 - Боковой пружинный прыжок (15-20 повт.) 05:30 - Прыжки через скакалку (1 мин.) 05:48 - Прыжок с разведением рук и ног (15-20 повт.) 06:05 - Прыжок в высоту и длину (8 повт.) 06:35 -Прыжок в высоту и длину с эластичной лентой (8 повт.) 06:55 - Подскоки на месте (10-12 повт. для каждой ноги) 07:10 - Силовые подскоки (10-12 повт.) 07:29 - Прыжки с ноги на ногу (10-12 повт.) 07:44 - Прыжки через барьеры низкой или средней высоты (10-12 повт.) 08:11 -Боковой прыжок через низкий барьер (10-12 повт.) 08:25 - Прыжок-складка (10-12 повт.) 09:09 - Растяжка (10-15 мин.)

[@gokuallan5375]

love this channel

[@bryanserratoaragon]

Great program and nice edition. Thanks for sharing!

[@mykhailoskukis5777]

Bryan Serrato Aragon 👍😉

[@victorhug017f.b4]

só esperando os novos vídeos 😁🙅🏻‍♂️👏

[@nicolasjuareztapia2458]

This is the best video about jump training that I've ever seen

[@PhO3NiX96]

actually no but the best i've seen has 650 views xD FYI the one i'm talking about is called: Speed training, velocity strength and plyometrics of the French School of Handball by Hima Handball Training

[@mykhailoskukis5777]

Базові пліометричні вправи!!!👍👍💪💪💪

[@lkpurificacion407]

Advance level Please!!!❤

[@gabrieljohnson478]

do you do multiple sets or do you do it continuously?

[@copybook2482]

I want to add some of these exercises to my workout so I'd like to ask which exercises in the video are the most useful to increase vertical jump. Can someone tell?

[@emersonsantosdiniz8608]

Quantas séries e quantas vezes na semana devo fazer?

[@manparichannel3786]

Nice

[@emiliocampo992]

Nice Workout

[@mykhailoskukis5777]

Emilio Campo 👍😁

[@innabuhyna1485]

Файнооо!!!

[@robertomolinavaldivia585]

How much time after those exercises i will see results!?

[@alyssonpatrike2490]

Quantas vezes por semana posso fazer esse treinamento? Quantas séries de cada exercício ou só uma série de todos os exercícios conclui um treino?

[@wolfy6068]

geralmente e bom manter uma boa rotina, mas nao exagerar mto,2/3 vezes por semana; vc escolhe as series pra ser da melhor forma pra vc saca

[@deadeye4720]

Does it work with basketball

[@precillalozada4758]

May I know what is your vertical jump?

[@ranesesjanchristianr.8012]

How many sets we should do?

[@998victor]

How many sets for a beginner??

[@gurvir4]

Which ankle brace is that? Brand name and model please?

[@EpicVolleyball]

Gurvir Singh MUELLER 4552 LITE ANKLE

[@roaj771115]

series?

[@kaa19888]

How much time it will take to increase vertical by /6 inches?

[@kaa19888]

Can I get4 or 6 inches at home without equipment?

[@aryav1014]

@@kaa19888 it would probably take 4-8 months

[@Leftiesinvolleyball]

What's the hitter name ?

[@joeyzhou2796]

Great workout! How many sets should we do? 1 set each exercise?

[@LordPalfPvP]

1 set each

[@naajmccue5815]

I’d recommend 3 sets per exercise, increase Reps by two or three each week

[@jadendorseywing]

@@naajmccue5815 for plyos, you normally wanna keep low reps

[@q_JxshxX]

why?@@jadendorseywing

[@commandererwin9384]

How many breaks should I do in the week? (I'm 13 year old girl and also play volleyball) and should I warm up before I do this workout)

[@sonaveska]

3-4 in a week, and yes you should warm up

[@commandererwin9384]

@@sonaveska thanks

[@noormohammedtp5032]

❤😊

[@adityafaturahman896]

song ?

[@tirayt1683]

Каждое упражнение по 1 подходу?

[@EpicVolleyball]

Tira Yt для начала да, хватит 1 подход для каждого упражнения

[@artemgura5453]

Что за песня на 7:42?

[@hanit_kmr]

Currently 14 5’6. Idk what my vert is but I can barely touch the backboard. I’ll post results as I do this workout and keep playing volleyball.

[@just_shat]

Did you ever end up doing this?

[@railx2005]

Update?

[@SvenGrant]

update?

[@q_JxshxX]

update broskie

[@precillalozada4758]

I'm turning 15 male, and may vert is 26 inch is it good?

[@ianwithredloomian5239]

Ur vertical jump is the highest point ur hand reaches the air while jumping. 26inches is the separation from the floor to ur legs

[@ianwithredloomian5239]

26inches is 66.04cm

[@ianwithredloomian5239]

I would expect better if u are 15 cause normally urs would be around 38inches

[@ianwithredloomian5239]

But if it’s stand up jump ur 26inches is really good

[@zanderfiredelta]

@@ianwithredloomian5239 the average for a male athlete his age is 16 tf you mean it should be 38 inches,

[@wearbands]

Great moves, but not nearly as productive as they could be.....this is the old way fo doing things...the new and far more productive way, and with less reps...just add WearBands!

[@duniaolahragachannel671]

First ❤️❤️❤️

[@doughnutdisturb2886]

First!!

[@user-vd6es9vt6r]

Малалы

[@selen3776]

Guy ı dont feel my legs.. dmcmcm

[@kerem.a14]

naptın

[@gocciolina3499]

Che stronzata,se volete distruggevi le ginocchia è un allenamento adatto.Il salto non va allenato solo ed esclusivamente saltando poiché ognuno sarà un microtrauma per le vostre articolazioni,sono necessari esercizi come squat, pressa, stacchi da terra. Saluti.

[@khanazmi7284]

Bakwas