Volleyball-tips Newsletter, Issue 23: No Plyometric Boxes? No Problem
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Introduction
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Last week, we talked about plyometric boxes, which can be an expensive propostion. What if you or your organization can`t afford the "official" boxes, and you can`t find anyone handy enough to build some?
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My Tip of The Week: Alternatives to Plyometric Boxes, Part One
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We`ve talked about the importance of floor work with the box routines, but what if you don`t have boxes to work with? Well, there are ways around that, too.
First, we`ve had good success with having players pull out the first row of bleachers in the gym, and using those as "boxes." You can`t do a huge variety of exercises, but there`s a lot you can do.
We start with simple "step up, step down" drills, in which the players simply step onto the bleacher with one foot, then step back down, alternating legs after 10 or more reps.
Then, we have them step up and leap back, using just that one leg. Again, they do 10 or more reps with each leg.
Then, we go to the "both legs up, leap back down" routine.
The bleachers can be very effective, and many players can work out at the same time, which is good for efficiency, as well.
As always, we`re not trying to outline an entire training program here, there isn`t enough space or time. There are many books and tapes available for that. But as you continue your floor work, even if you don`t have boxes, you can still do some training in that regard, if you don`t overlook your school`s bleachers as a plyometric training tool!
Visit the volleyball-tips web site for more info and drills.
Plyometrics will definitely help with your jump. There are a number of products that can help with your plyometric workouts, and one of them is the Skyflex Shoe. If you`d like to see how their particular system works, visit their web site at:ere`s a site with a bunch of exercise ideas to check out. Although it`s http://skyflex.com
