In volleyball training programs, low-volume plyometric protocols can be as effective as high-volume methods and have less injury risk, according to a study in the Journal of Sports Science & Medicine (2020; 19 , 489–99).
An international research group reviewed 14 randomized controlled studies that included healthy volleyball players—without restriction for gender or age—who participated in plyometric jump training (PJT) for at least 2 weeks. PJT programs included lower-body jumping, bounding or hopping.
Data analysis showed that the programs improved vertical jump height in all types of volleyball players, even when volume and frequency were relatively low. Study authors noted that lower-volume training—for example, 40 jumps per session, twice per week—yielded similar improvements to higher-volume protocols—while reducing injury risk. Lower-volume options also left players more training time to dedicate to other aspects of game preparation.
Further inquiry is needed to determine the ideal length of a PJT program, but based on available studies, programs shorter than 8 weeks are as effective as those longer than 8 weeks. Study authors recommend individualizing the training approach based on player position and preparation to sustain PJT loads.
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