Bodyweight Vertical Jump Exercises For Volleyball Athletes

Here are 4 exercises for the bunnies you can do at home with just your bodyweight.

First one keeps it nice and simple, focusing on the basics - which a lot of athletes need. You want to be as explosive as possible here, stopping when you feel less explosive or notice about a 10% drop in jump height or more depending on the athlete/goal etc and if you have the equipment. You could also use a mark on the wall or eyeball it. Skipping to more advanced exercises when you're not ready increases the likelihood of injury and won't get you as much gains. Getting a solid foundation and progressing your plyometrics will ensure you're ready and have you training smart to get the most out of the exercise and more advanced plyometrics.

The next one is a reactive jump just with a hop in between. By adding a hop in between reactive jumps, we don't have to stop and redirect maximally from a higher jump. So while it's still reactive, this reduces the load on the stretching phase which we might not be ready for yet.

Third is a full out reactive jump. The hop is removed in this one and you need to be able to produce enough force to stop the momentum from the fall quickly and switch out of it explosively into the next jump. Being prepared for this is key with low level plyometrics to build the stretch shortening cycle and resilience.

Last is a Spike Approach jump going for max height. If you don't have a target you can use a basketball net, the antenna, a mark on a wall or just jump as high as you can. We're building coordination in this exercise because being able to use the explosiveness in the actual movement is key.

There is a lot to it and these are just some you can do. Generally athletes can start with the first and progress to the next after training there for some time. Sets and reps can vary from 2-5 of 1-4 jumps.

@luis_elian21
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[cameronperformance]

Volleyball Specific Strength and Skill program in my bio!