Plyometric Block Jump Ladder

Athleticism

12 minutesadvancedindividualphysical

Legend

player
movement path

How it works

Maximize reactive jump power and foot speed through a plyometric sequence culminating in a blocking jump at the net.

What you need

net
volleyball
agility ladder or tape marks

Your focus

Blockers must generate explosive vertical power with minimal ground contact time after closing laterally. Plyometric training , high-speed, reactive jumping , builds the elastic strength needed for quick, powerful blocking. USA Volleyball IMPACT recommends this type of high-intensity work only after athletes have established a strength and movement base.

Place an agility ladder or tape marks 5 feet from the net on the left side.

Player runs quick feet through the ladder (two-in, two-out pattern) as fast as possible.

On exiting the ladder, player immediately closes two shuffle steps toward the net and executes a maximum-effort blocking jump, arms penetrating over the net.

Player lands, resets, and repeats from the right side.

Complete 10 total jumps (5 per side), resting 30 seconds between each jump.

Goal

It's real when your blocking jump feels explosive even after the ladder, your feet are fast and your jump is high, even when you're breathing hard.

Helpful cues

Minimize ground contact time in the ladder
Close your feet before jumping, don't jump off one foot
Penetrate the net with both hands simultaneously

Adjust the challenge

Make it easier

Strip it back

Remove the ladder; just shuffle from a cone and block jump.

UpLVL it

Add the next challenge

Coach hits a ball while player is in the ladder, player must time exit and block a live hit.

No account needed

Build a practice plan

Add drills, keep the plan in this browser, then share a link with your staff or parents.

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After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.