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The stretching involved with plyometric exercises is beneficial to joints, since you have control over impact.
In the game of volleyball, power and strength are the differences between the other team scoring a point or being able to successfully block the ball. Exercises such as plyometrics not only keep you in shape, but also improve your vertical jumping power and agility, since they increase elasticity in your muscles. Generally, up to five sets of six to 10 jumps are adequate for each plyometric exercise you perform.
Lateral plyometric jumping exercises work on both jumping power and agility by stretching out your muscles. To do a lateral barrier jump, place a plyometric box on the floor next to your feet. Without landing on the box, jump over it from side to side. This exercise helps increase your jumping speed and decrease your landing time. Box lateral jumps are similar, except you jump up on the box, then down on the floor on the opposite side of the box before reversing and going back to your starting point. Use your arms to help power yourself up on the box. When performing plyometric exercises, it is important to not stop after completing each repetition to fully benefit from the muscular and cardiovascular workout. Instead, only take a minute or two to rest before switching to the next exercise.
Upper Body Power
Working out your upper body is also important, especially since you need muscles to pull your body up to reach the ball during a game. Plyometric exercises like the one-arm medicine ball pushup mainly works the muscles of your arms, chest, abdomen and shoulders. Get into a pushup position and rest one hand on a small medicine ball. Bend your elbows and lower your body down. As you come up, raise up the hand that is not resting on the medicine ball while straightening out the arm that is resting on the ball. As you lower yourself down again, return your free hand to the ground to complete the pushup. Alternate hands after doing six to 10 repetitions.
Squats work out leg muscles such as the glutes, calves, hamstrings and quadriceps. Take squats to a new level by adding more explosive power through plyometrics. One plyometric squat exercise is jump squats. To perform jump squats, start off in a normal squat position with your feet shoulder-width apart and knees bent. Once your legs are parallel with the floor, push off of the floor and jump up as far as you can. Immediately power back up when your feet hit the floor. Leapfrog squats are another plyometric squat exercise. Place your body in a squat position, except turn your feet away from your body at a 45-degree angle. Lower your body down and jump twice forward, then twice backward without standing up.
There are several plyometric depth jumps to help stretch out your muscles and build power: vertical, platform and long depth jumps. Vertical depth jumps are performed by jumping down off of a box and, upon landing, immediately jumping up as high as you can, reaching one or both arms up. Perform a platform depth jump by jumping from one lower box to the floor, then immediately jumping up to a higher box. Long depth jumps are performed by jumping down from a box, landing, then immediately jumping and powering yourself forward as far as you can.