According to Allen Hedrick, the Resident Head Strength and Conditioning Coach at the National Strength and Conditioning Association, Volleyball is commonly described as a high speed, explosive, powerful sport. Repeated maximal or near-maximal vertical jumps, frequent change-of-direction sprints, diving to make a save, and repeated overhead movements when spiking or blocking are among the movements that make up the game. Plyometrics make up a great deal of the game so practicing and progressing in your power and speed is very beneficial to the development of your game.

Weeks 1--2
Tuesday (2-min rest)                                            Thursday (2-min rest)
1. Box jump: 3 x 6                                                    1. Lateral box jump: 3 x 6
2. Ankle pops: 3 x 6                                                2. Side-to-side ankle hops: 3 x 6
3. Drop jump to __stick position__: 3 x 6             3. Lateral drop jump to __stick position__: 3 x 6
4. Knee tucks: 3 x 6                                                 4. Lateral knee tucks: 3 x 6
5. Seated twisting throw: 3 x 6                             5. Seated twisting throw: 3 x 6
Weeks 3--4
Tuesday (2-min rest)                                            Thursday (2-min rest)
1. Step to box jump: 3 x 7                                   1. Step to lateral box jump: 3 x 7
2. Pyramid box jumps: 3 x 4                               2. Lateral pyramid box jump: 3 x 4
3. Vertical jumps: 3 x 7                                        3. Slide boards: 3 x 8
4. Backward shuffle to Vertec jump: 3 x 4      4. Open step, crossover, Vertec jump: 3 x 5
5. Rotation throws: 3 x 7                                     5. Seated twisting throws: 3 x 8
Weeks 5--6
Tuesday (2-min rest)                                            Thursday (2-min rest)
1. Drop jump to double Vertec jump: 3 x 8       1. Open step/crossover/block jump: 3 x 8
2. Drop jump to double box jump: 3 x 8             2. Lateral drop to lateral box jump: 3 x 8
3. Vertec block jump: 3 x 8                                  3. Slide boards: 3 x 8
4. Stair hops: 3 x flight                                          4. Lateral slide: 3 x 8
5. Rotation throw: 3 x 8                                         5. Kneeling twisting throw: 3 x 8