Plyometrics and Volleyball
Plyometrics and Volleyball seemingly go hand in hand. But Volleyball itself involves a lot of “plyometric” training in skills. Plyometrics really works. Olympic Weights really work. High Intensity anything works. But progressions and adherence to individual needs and training ages requires coaching. And the need to individualize and progress becomes greater with females.
When athletes measure loads with plyometrics they usually don’t do extra jumps in their training as happens in volleyball.
A study by Myer and Hewitt (The Effects of Plyometric Versus Dynamic Stabilization and Balance Training on Lower Extremity Biomechanics) proposes that balance training and plyometric training both will assist in the proper development of landing mechanics and good biomechanics of the lower legs. A weight program was done by both groups. Pretty much this study throws the lot at you. Balance training, plyometrics and also resistance work. But the good thing is that it seems balance work with strength work will assist proper lower leg mechanics in female volleyballers. Thus a conservative program of balance work and weights coupled with Volleyball training can get results.
A few snippets below from the medline abstract below:
The Effects of Plyometric Versus Dynamic Stabilization and Balance Training on Lower Extremity Biomechanics
Gregory D. Myer, and Timothy E. Hewett,
The American Journal of Sports Medicine, Vol. 34, No. 3
Methods: Eighteen high school female athletes participated in 18 training sessions during a 7-week period. The plyometric group (n = 8) performed maximum-effort jumping and cutting exercises, and the balance group (n = 10) used dynamic stabilization/ balance exercises during training. Lower extremity kinematics were measured during the drop vertical jump and the medial drop landing before and after training using 3D motion analysis techniques.
Results: During the drop vertical jump, both plyometric and balance training reduced initial contact , maximum hip adduction angle , and maximum ankle eversion angle . During the medial drop landing, both groups decreased initial contact and maximum knee abduction angle . Plyometric training increased initial contact knee flexion and maximum knee flexion during the drop vertical jump, whereas the balance training increased maximum knee flexion during the medial drop landing.
Conclusion: Both plyometric and balance training can reduce lower extremity valgus measures. Plyometric training affects sagittal plane kinematics primarily during a drop vertical jump, whereas balance training affects sagittal plane kinematics during single-legged drop landing.
Clinical Relevance: Both plyometric and dynamic stabilization/balance exercises should be included in injury-prevention protocols.
The article on loads for plyometrics (PLYOMETRIC TRAINING LOADS FOR YOUTHS AND BEGINNERS By Phil Lundin, Ph.D., Assistant Track Coach, University of Minnesota) is old but comes from track and field and is a good read on all types of jumps and training protocols and loads.
https://www.trackandfieldnews.com/technique/101-Phil_Lundin.pdf
A summary from this article is quoted below
“The number of contacts recommended for mature athletes in Depth Jump training ranges from 40-100, generally in a series of 8-10 contacts with rest periods of 1-3 minutes which include light running and stretching. Training loads for beginners should be 30 contacts per session twice weekly according to Verkhoshanskiy (1973).
For children and youths, training loads are not completely understood. It appears, however, that conservative jumping programs which follow accepted training principles may enhance leg extensor power among children (Mekhonoshin, 1983).
The choice of exercises should allow for a gradual increase in load during the year. This can be accomplished by: 1. Gradual transition from general to specific jumping exercises; 2. Gradual increase in the number of contacts per session, per week, etc.; 3. Increase in number of sessions employing jumping exercises per week; and, 4. Testing for BDJ on a regular basis allowing intensity (height of DJ) to increase as adaptation occurs.
It must be remembered that DJs are intense and should be used sparingly among beginners, children and youths. Multi-jumps appear to develop leg strength and improve motor effi ciency in jumping movements. It seems
reasonable that such activities should constitute the bulk of exercises for such a population”
What I am leading to is the huge stress that occurs with plyometrics if young volleyballers are not ready for big loads or high impact or are training hard with skills.
Thus the article (Strength and plyometric drills with Penn State volleyball 13 plyometric drills) on the STACK fitness site suggests plyos can take your volleyball game to new heights and seems simple stuff and all things being ok it will . Crank the plyos up and off we go. A good read and all ok in it but if a junior coach uses it with weak biomechanically inefficient players one could have “Osgood Schlatters City”.
http://www.stackmag.com/TheIssue/ArticleDraw/2702
The planning of strength work and plyometrics within the training loads of volleyball training is a complex issue both for youths and elite players.
Basic strength work, core strength, balance work and landing mechanics need to be addressed before the next stage is achieved with young players.
Food for thought but development takes years and many kids get burnt by Internet experts. There is doctor google now and nurse google and judge google. Now Coach Google!. Now just look up an internet site and start jumping on and off boxes.
Ouch
loris bertolacci 
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