Plyometric exercises increase strength and explosive speed, while reducing reaction time. Volleyball plyometrics will help you move faster on the court, and jump higher at the net.

Leg Plyometrics Exercises are going to be a huge asset to your volleyball training plan. Doing the exercises regularly can help you gain the vertical jump to be a better blocker and hitter, and can also make you a better defensive player because you will have the speed and agility to cover more of the court. If you want to not only make the team, but be a starter for the team, this routine can help you increase your chances for both.

How to do this Program
Do each exercise for 15 repetitions. Do the entire thing 2-3 times through. Ideally you should start doing workouts like this at least 2 months before your season starts.

15 Minutes of Cardio - Warm up first

15 Knee Tuck Jumps

15 Lateral Jumps

15 Mountain Climbers

15 Broad Jumps

15 Burpees

15 Squat Jacks

15 Agility Dots

15 Squat Jumps


Cool Down and Stretch


To keep yourself from getting bored and your muscles and gains from hitting a plateau, you can also do any of the following workouts below 2-3 times a week in conjunction with cardio and bodyweight exercises in order to jump higher. To make the plyometrics even more effective, wear a weighted vest while you do the exercises.


Leg Plyometrics Exercises
Best Plyometrics Jumping Drills


Tryouts can be really rough; coaches often try to pummel people trying out for the team with a ton of cardio. You can be ready for the brutal cardio and make it more likely that you make the team by training before the season even starts. Read Conditioning for Volleyball to learn how to get in the best shape for the sport.

These plyometrics exercises should only be done on even ground to avoid sprains and injuries. Never do the exercises on concrete as the impact can be rough on joints.