Volleyball Vertical Plyometrics | Reid's Workouts

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This routine is designed for currently healthy volleyball players that do not have lingering injuries or any major mobility restrictions. To get the most out of plyometric training it is recommended that you have performed at least a couple months of focused strength training.
Whenever performing plyometric exercises you need to focus on the quality of your movement. Pay close attention to the technical cues I am giving in the video.
Routine:
Single Leg Drop to Load- 2 sets of 4 reps per leg
*** box 8 to 16 inches, if you are new to training use a box that is closer to 8 inches
*** toes hit the ground followed by heels and immediately descend into a semi squat
*** land soft and contract your abs and glutes (squeeze your butt cheeks together) to stabilize
*** alternate which foot you step off with
Explosive Get Ups- 3 sets of 3 reps
*** if you are new to training, leave this exercise out of the routine
*** place a mat under your knees
*** Back angle at 45 degrees and arms are loaded behind your back
*** focus on a powerful arm drive
Power Jumps- 3 sets of 5 reps
*** Arms start overhead pull your arms down while you are simultaneously pushing your butt back and prepare your back angle to 45 degrees (loaded position)
*** Land soft, knees track in-line with toes (knees should be pushed out slightly)
Foot Elevated Single Leg Box Jumps- 3 sets of 3 reps per leg
*** if you are new to training perform step ups instead
*** if you are performing Foot Elevated Single Leg Box Jumps perform 2 warm up sets of 8 reps per leg of Step Ups
*** the lower the box used the easier the exercise is
*** start with a box that is approximately knee height, as you gain comfort and start feeling powerful you can increase the height of the box
*** make sure your entire foot is on the box and you are driving the power through your heel
*** you should be landing 6 to 12 inches away from the box
*** the box should not slide forward
Step Ups- 3 sets of 8 reps
*** If you are new to training perform Step Ups instead of Foot Elevated Single Leg Box Jumps
*** make sure that your entire foot is placed on the box and you drive all the power through your heel that is placed on the box
*** start with a box that is approximately knee height, if this is easy then increase the height of the box