Volleyball

Volleyball is the perfect game to be improved by the correct use of plyometric's, as the sport involves a number of maximum height vertical jumps, combined with explosive arm serves and spikes.

Aim to perform the lower body session, ideally 1 - 2 times per week, with a minimum of 2 days rest between sessions and never 1 day before a match. The upper and abdominal sessions should also be performed at least once per week, these can be performed within the same session, or at the end of a training match.

Lower Body Exercise's

Throw + Catch	Arms Locked	Scissors	Side Sprint
3 - 5 Point Jump	Forward Box	Vertical Jump	Side Jumps
Tuck Jumps	1 Leg Push Off's	Bounding	Zig Zag Hop

Suitable Exercise's Upper Body

Grab Repeats	1 Step Pass	Back Toss	Tricep Dips
Slam Downs	Standing Throw	Vertical Throw	Underarm Throw
MB Bounce	Force Backs	Arms Locked	Jump - Pass

Abdominal Exercise's

Plyo Abs	Swiss Ball	Push Away	MB Throw
Lunge Pass	Lateral Pass	MB Wall	MB Turns