Enhancing Power and Performance in Volleyball Hitters

by Emma McGee, and Jeffrey Hartman, PhD, CSCS, NSCA-CPT
NSCA Coach November 2025
Vol 12, Issue 3

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This article explores how combining strength and plyometric training can improve volleyball hitters’ vertical jump and power.

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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »

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REFERENCES

  1. Adams, K, O’Shea, JP, O’Shea, KL, and Climstein, M. The effect of six weeks of squat, plyometric and squat-plyometric training on power production. Journal of Strength and Conditioning Research 6(1): 36, 1992.
  2. Alim, A, Rismayanthi, C, Salem, NA, and Miftachurochmah, Y. The effect of knee tuck jump and jump-to-box plyometric training on female students’ leg muscle strength and flexibility in volleyball extracurricular activity. Teorìâ Ta Metodika Fìzičnogo Vihovannâ 24(1): 79-86, 2024.
  3. Blakeyl, JB, and Southard, D. The combined effects of weight training and plyometrics on dynamic leg strength and leg power. Journal of Strength and Conditioning Research 1(1): 14-16, 1987.
  4. Carvalho, A, Mourão, P, and Abade, E. Effects of strength training combined with specific plyometric exercises on body composition, vertical jump height and lower limb strength development in elite male handball players: A case study. Journal of Human Kinetics 41(1): 125-132, 2014.
  5. Cottrell, T. The importance of in-season strength and conditioning training. Canadian Strength and Conditioning Association. 2022. Retrieved 2025 from https://canadianstrengthca.com/the-importance-of-in-season-strength-and-conditioning-training/.
  6. Jastrzebski, Z, Wnorowski, K, Mikolajewski, R, Jaskulska, E, and Radziminski, L. The effect of a 6-week plyometric training on explosive power in volleyball players. Baltic Journal of Health and Physical Activity 6(2): 79-89, 2014.
  7. Marques, MC, González-Badillo, JJ, and Kluka, DA. In-season resistance training for professional male volleyball players. Strength and Conditioning Journal 28(6): 16-27, 2006.
  8. Marques, MC, Tillaar, R, van den Vescovi, JD, and González-Badillo, JJ. Changes in strength and power performance in elite senior female professional volleyball players during the in-season: A case study. Journal of Strength and Conditioning Research 22(4): 1147-1155, 2008.
  9. Mroczek, D, Superlak, E, Konefał, M, Maćkała, K, Chmura, P, Seweryniak, T, and Chmura, J. Changes in the stiffness of thigh muscles in the left and right limbs during six weeks of plyometric training in volleyball players. Polish Journal of Sport and Tourism 25(2): 20-24, 2018.
  10. Muhammad, M, Kusnanik, NW, and Pramono, BA. Effect of 8 weeks of combined plyometric training on increasing lower and upper body muscle power in student volleyball athletes. Theory and Methodology of Physical Education 23(3), 333-338, 2023.
  11. NCSA College Recruiting. A day in the life of a division 1 football player. NCSA College Recruiting. 2022. Retrieved 2025 from https://www.ncsasports.org/blog/division-1-football-player-lifestyle.
  12. Rojano Ortega, D, Berral-Aguilar, AJ, and Berral de la Rosa, FJ. Kinetics and vertical stiffness of female volleyball players: Effect of low-intensity plyometric training. Research Quarterly for Exercise and Sport 93(4): 1–7, 2021.
  13. Schoenfeld, BJ, Grgic, J, Van Every, DW, and Plotkin, DL. Loading recommendations for muscle strength, hypertrophy, and local endurance: A re-examination of the repetition continuum. Sports 9(2): 32, 2021.
  14. Stojanović, N, Jovanović, N, and Stojanović, T. The effects of plyometric training on the development of the jumping agility in volleyball players. Facta Universitatis Series Physical Education and Sport 10(1): 59-73, 2012.
  15. Thattarauthodiyil, U, and Shenoy, B. Combined and comparative effects of plyometrics and dynamic stretching on vertical jump in volleyball players. Turkish Journal of Sports Medicine 57(1): 3–8, 2022.
  16. Zghal, F, Colson, SS, Blain, G, Behm, DG, Granacher, U, and Chaouachi, A. Combined resistance and plyometric training is more effective than plyometric training alone for improving physical fitness of pubertal soccer players. Frontiers in Physiology 10: 2019.

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Jeffrey M. Hartman, PhD, CSCS, NSCA-CPT

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Jeffrey Bridges is a Professor of Exercise Science at Gardner- Webb University, specializing in applied exercise physiology. Hartman earned his Doctor ...

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