Power is the maximum force that can be generated in the least amount of time. Volleyball is a power sport, combining strength and speed to enhance expressiveness, agility, coordination and reaction/response time.

Since strength and speed are compo-nents of power, increasing one while neglecting the other limits total power development. Unfortunately, many players focus on strength because they are familiar with this traditional and well-established mode of training. Because strength and speed have a multiplicative impact on power, athletes can make greater gains if they develop both components. For example, if an arbitrary strength score for an athlete was 2, and the athlete's speed score also was 2, the hypothetical power rating would be:

Doubling strength without altering speed would double power:

If the same athlete made only a 50 percent gain in strength and an equal gain in speed, the power rating would be:

For maximum training benefit, there-fore, the volleyball player should use a "To-tal" approach toward athletic development.

Following concepts of training specific-ity, the physical stress of training should use the predominant energy systems, movement patterns and sport skill fundamentals of competition volleyball. Practice serving to improve serve accuracy. Lift weights to develop strength. Incorporate plyometric training to enhance the speed component of power.

Safety Considerations Before Starting

Adequate Strength Base: The athlete should have an adequate strength base be-fore adding plyometrics to a training regi-men. This will largely be determined through a coach's observation. An ath-lete exhibiting advanced physical maturity can endure training intensities above those of the athlete who has difficulty handling his or her own body weight. Plyometrics is by no means a replacement for a strength pro-gram. Rather, it works with resistance training. Because power is the relationship between strength and speed, the stronger the athlete, the greater the potential for in-creased power development. As strength levels increase, the athlete may progress to drills of higher intensity and greater volume.

Intensity: All athletes should approach a plyometric program with caution. Some drills appear simple and one might doubt their benefits. However, just because a drill looks easy does not mean significant physi-cal adaptation is absent. The body adapts to progressive increases in stress. Plyometrics should follow an intelligent progression, leading from less difficult to more advanced drills.

Medical History: Athletes who have a history of injuries or who are recovering from an injury should not perform plyometrics. The athlete should resume plyometric training only with a doctor's or trainer's approval.

Safety Considerations During Plyometrics

Training Sequence: Maximum neuromuscular adaptation will be achieved if plyometrics are performed when the athlete is fresh. Plyometrics should precede all other training activities on the day they are performed.

Progression: The athlete should start with easier drills, moving to increased levels of difficulty when strength level and drill proficiency allow.

Spotting: As the drills become more advanced, or as the athlete tires, at least one spotter should be presenting case of a mishap. Athletes should correct spotting techniques when equipment such as boxes and barriers are used.