plyometrics and Specialty Position Training

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Plyometrics: also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping

There are many benefits to doing plyometric exercises. Since they require little to no equipment, they can be done anytime, anywhere. Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking.

In what’s known as the stretch-shortening cycle, concentric contractions (shortening the muscles) are followed by eccentric contractions (stretching the muscles). This provides excellent results in strengthening muscles while improving agility, stability, and balance. These combined benefits allow your muscles to work more quickly and efficiently.

Plyometrics tone the entire body, burn calories, and improve cardiovascular health. They also boost your stamina and metabolism.

Specialty Position Training (SPT): Position training that focus on skills to improve playing in certain volleyball specialized positions, i.e. Setters, Middles and Liberos.