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Training Power for Volleyball

This is an excerpt from Developing Power-2nd Edition by NSCA -National Strength & Conditioning Association.

In a similar fashion to basketball athletes, volleyball athletes complete a large volume of power-type movements (i.e., jumping, accelerating, and decelerating) in training and competition. Strength and conditioning professionals need to be aware of this when designing power training programs for this sport. A substantial volume of plyometric movements is not necessary in gym-based training sessions during the season, when athletes perform hundreds of these movements in technical and tactical training sessions and matches. It would be recommended to increase the volume during the off-season or early preseason to ensure that athletes are physically prepared to cope with the in-season volume of plyometric and landing tasks. Loaded triple extension–based exercises (such as squat jumps) and weightlifting-based exercises can be an effective way for athletes to improve jump performance by improving their ability to produce high forces in short epochs (periods of time).
As an example, a collegiate volleyball player weighing 70 kilogram (154 lb) underwent a six-week in-season training program to increase her jump performance by incorporating loaded squat jumps and weightlifting derivatives in addition to conventional resistance training exercises (table 10.3). This mixed-methods approach can lead to meaningful improvements in jumping performance (figure 10.2) when the change is greater than a previously determined minimal detectable change, with a progression from moderate loads in the jump squat (50%-75% of the 1RM) to relatively light loads (10%-40% of the 1RM) while using a variety of loads that can optimize power output in the weightlifting derivatives.

More Excerpts From Developing Power 2nd Edition

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