From Complete Conditioning for Volleyball by Al Scates, Michael Linn
Strength and Explosiveness
Just about every volleyball coach has used them and just about every volleyball player has performed them: plyometrics, or jump drills. What exactly are plyometrics? Where and when should they be done? How much is too much? These are all very important questions and ones that must be understood before setting up a quality jump program. This chapter will help to shed some light on this type of training and help you get started with a sound program.
Plyometrics are exercises that enable muscles to reach maximum strength in the shortest amount of time. Plyometrics use gravity to elicit what is called stretch reflex in muscles. Examples of this are box depth jumps and repeat verticals, both of which are familiar to volleyball players.
With both of these exercises, the body reacts to the ground. Both exercises have the athlete land on the ground and immediately take off back into the air. When the feet hit the ground, the body (specifically, the leg muscles) is forced to absorb the body’s weight. This force is actually energy that can be used. The energy is stored in the muscles for a millisecond, then dissipates as the muscles relax. The key is to use this energy as quickly as possible to get back off the ground. That’s what box depth jumps and repeat verticals are training the body to do.
Yet, it is not enough to know that plyometrics can be beneficial to jumping ability. You must understand how, why, when, and where to conduct these drills. This chapter will provide a simplified guideline for incorporating plyometrics into a regular workout.
GUIDELINES
Before jumping into a routine of plyometrics, first develop a good strength base. As a general rule, athletes should be able to squat one-half times their body weight before performing plyometrics. To establish this, an athlete should first complete a 12-week program of leg work and lower back exercises to develop greater body awareness and awaken the nervous system. That means 12 weeks of closed chain exercises (squats, lunges, hang cleans, hang snatches, power cleans, power snatches, etc.) as well as the bevy of abdominal and lower back exercises devoted to strengthening the power zone, presented in chapter 7 (year-round conditioning). Progression should be gradual, with an emphasis on performing the exercise with proper technique and through a full range of motion.
Location and Equipment
During the off-season, athletes should perform exercises on turf or grass to minimize stress. Performing exercises on a wooden court or concrete creates too much pounding on the joints and can result in problems such as shin splints, patellar tendentious (also known as jumper’s knee), and back problems. Make sure the surface is level and free of moisture, potholes, or loose matter that could cause slips. When using boxes, make sure they are sturdy and well constructed. Many companies sell “stacking boxes” of various sizes (12 to 48 inches high), which will allow you to mix and match for each exercise. At any rate, make sure the boxes used have a nonslippery surface on top. Short carpet works well. Also, be sure the boxes do not have sharp edges. You’ll know why the first time you miss your mark on a jump. If you don’t have a lot of money or space, use bleachers, strong tables, or any raised surface that will hold up to the pressure. Just be careful and don’t take any chances.
Proper attire also should be worn. That means good basketball or cross-training shoes that have thick soles and provide good support. Wear loose-fitting athletic clothing that allows freedom of movement. Taping ankles is a good idea, especially if you’re prone to sprains. Otherwise, try to perform the drills without taping. In most cases, the drills will help develop tendon and ligament strength in the ankle.
Proper Warm-Up
Before beginning, ride a stationary bicycle, jog, or perform some cardiovascular exercise for 10 minutes to elevate the heart rate. Follow with 10 minutes of stretching exercises. Generally, plyometrics should be performed before weightlifting or conditioning drills. An exception can be made after progressing to movement-specific plyometrics. Then, the drills can be incorporated into conditioning and agility drills.
Progression
Jumps are divided into three categories: easy, moderate, and advanced. Easy jumps include tuck jumps, repeat verticals, jump and reach, and scissors jumps. Moderate jumps include standing box jumps, cord jumps, broad jumps, and lateral box jumps. Advanced jumps include depth jumps, single-leg jumps (vertical and lateral), and bounding. Movement-specific jumps can be added to any of the three categories. They are jumps that include blocker steps, arm swings, and arms held in a vertical block position.
Start out with basic drills and progress to movement-specific exercises after four to six weeks. Don’t incorporate movement-specific drills until basic drills are mastered. Begin with low volume. Count the number of foot strikes to monitor volume. Begin with 40 to 50 strikes and work your way up to 160 to 200. Divide the foot strikes into sets and reps with an emphasis on performing quality strikes. Rest between sets. Remember, a tired athlete is a nonexplosive athlete.
* To reprint this excerpt with permission from Human Kinetics Publishers, Inc., please contact the publicity department at 1-800-747-4457 or publicity@hkusa.com.
