Volleyball Vertical

Note: Always take 60-90 seconds of rest between sets. If you feel dizzy or sick, you may want to stop training for that day; or at least take longer breaks. Never sacrifice safety for a workout. In/Off-Season: In-season will be defined as playing 5 days or more per week for 2 or more hours or more each time. Off-season is anything less than that. The Program - Off-Season Weeks 1 & 2 Pick 2 exercises to do 3 times per week …

…lot of "down-time" from plyometrics after a nine week period of hard training. I have kept nearly all of my gained vertical jump after I finished a year of plyometrics and progressive weight training without much plyometric maintenance. However, to get back to peak form, I would have to do three sets of some exercises, three times per week for a few weeks. I do that a few weeks before each season begins. Good luck.