Posted by on February 24, 2014
In this segment of our volleyball training we are working on Volleyball Plyometric exercises to strengthen the lower body to improve jumps for hitting and blocking. These Plyometric exercises will help you increase strength and explosive speed, and increase your reaction time making you faster on the court and jump higher at the net.
Injury Prevention with Myosource Kinetic Bands:
You will often see volleyball players wearing knee braces. This is because volleyball places excessive strain on the knees and ankles. Myosource Kinetic Bands are a huge training benefit for volleyball players because they add resistance to strengthen all the lower body muscles which helps stabilize the hips and knees. The inward angle of the knees when a volleyball player jumps places a huge amount of strain on the knees. Adding Myosource Kinetic Bands to your volleyball plyometric jump training will help keep the knees and hips out wider which will result in stronger and more stable hips and knees to prevent injury. No volleyball player wants to be on the bench due to an ACL tear or other pulled muscle. Use Myosource Kinetic Bands to line those knees and hips up. You will see and feel the difference in your landings and the power and strength in your jumps.
Myosource Kinetic Bands Video Exercises:
Squat Jump: We start our plyometric exercises with a squat jump to help develop explosive power through the calves, hamstrings, quads, glutes and hips. This exercise should be performed by moving at a steady but slightly slower pace to prepare the athlete for the faster pace needed for the exercises to follow.
Single Leg Bound: Many times a Volleyball player will be required to jump off one leg. In the single leg bound notice that in the video the volleyball player is exploding off one leg while driving the opposite knee up as high as possible. She is also rotating the raised hip in a backward bicycle motion to work the and hip flexor. Repeating this exercise using a forward rotational motion challenges the athlete to stay balanced and maintain body control. Volleyball players need balance and body control for explosive and successful hits and blocks as well as to prevent injury when landing.
Split Jump Lunge: The Split Jump Lunge is ideal for strengthening muscles in the quads, glutes, hips and hamstrings. This exercise should be performed by working for full range of motion going into the lunge portion of the jump by making sure the knee does not extend over the toe and by landing with soft feet.
Standing Split Jumps: Standing split jumps will challenge any athlete to move to the next level by developing explosive strength, flexibility and the body control needed to gain the height to complete each jump and land safely.
Tuck Jump: The tuck jump is another great exercise for building explosive power in the hips, glutes and quads . This exercise should be performed at a very fast pace driving the knees up as high as possible. Focus on getting the knees up as high as possible while maintaining balance, good form, and landing with soft feet.
Hop Over Drills: Volleyball is a fast paced game the requires volleyball players to change direction quickly and frequently. Hop Over drills provide great training for quick feet and will help volleyball players become more agile while improving speed, balance, and flexibility. In the video we have split this drill into 4 segments to simulate and train in multidirectional movements.
Myosource Kinetic Bands fire the muscles in the legs, hips, and core in each movement. Everytime an athlete moves in the bands the muscles contract working against the resistance. Simply add Myosource Kinetic Bands to your stretching, warm up, and skill based training. They do not limit or restrict any movements. The bands will help you improve your jump height, lateral quickness, and body control. If you are looking to increase your speed, strength, and vertical jump start using M