How to improve the height of your spike touch | Best Volleyball Plyometric Routine

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How to improve the height of your spike touch Best Volleyball Plyometric Routine (4K)

ATTENTION!
This workout you must do only when you feeling yourself fresh. If you feeling tired then this workout may be dangerous for you. You need to be focus for this workout. Get luck :)

Ps: The high jumping platform on video about 90-100 cm. If you are beginners we recommend to start with 40-60 cm high box.

Warm-up
1. Run 5-10 min
2. Dynamic Stretching 10 min
Exercise:
1. Box jumps 5x3 reps (accent on eccentric phase)
2. Box jump + tuck jump 6x1 rep
3. Depth jump 6x1 rep
4. Depth jump + tuck jump 6x1 rep
5. One Leg Box Jump 5x1 rep on single leg
6. Broad Jump + Box jump 5x1 rep
7. Hanging knees to chest 3x15 reps
8. Around the world 3x10reps

REST: 30 sec between sets 2-3 minutes between exercises

Be sure to do muscle stretching at the end of the workout

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Category
Volleyball

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