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2 Effective Plyometric Drills For Volleyball

The key to maximizing the effects an explosive training program is to customize the type of drills to the specific sport that you play. In spite of how strenuous or intense the plyometric routines are, if it doesn't really match the sport you play then they won't really do you any good, performance-wise. This is where the process of proper selection of exercises come. The planning stage is in fact necessary to help you and your trainer determine the suitable and sport-specific drills for your training program.

1) Bunny Hops

For this drill, start with both feet shoulder-width apart. Assume a squat position and propel both arms backwards into a full swing. As your arms rotate forward, leap ahead as far as you can. Upon landing, quickly repeat the whole routine. As soon as you've reached one side of the gym and back to your starting point, rest for about a minute and then repeat the entire routine.

Exercising both legs can help you out a lot, especially if your major function is to block an incoming ball. Nevertheless, the ability to jump higher never hurts regardless of what position you take.

2) Bounds

This drill intends to isolate each leg. For the starting position, bound frontward using only one leg and then land on the opposite one. Instantaneously upon landing, leap as far ahead as you can off the opposite leg. The movement is similar to the motion of skipping. However, you are required to put maximum effort into every bound.
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