Want to jump higher? A recent 8 week study on female volleyball...
Fred Duncan@Fred__Duncan
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Sep 16, 2025
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Want to jump higher? A recent 8 week study on female volleyball players compared strength training alone vs. strength plus drop jumps at different heights (Sotiropoulos et al., 2022). The results were clear
• Vertical jump increased +3.6–17.4%, with the biggest gains in
• Vertical jump increased +3.6–17.4%, with the biggest gains in
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optimal and higher drop heights.
• RSI improved +19.6–33.9%, but only in the higher drop group.
• Half-squat strength went up +17–19% across all groups.
The takeaway…pairing plyometrics with strength training produces better results than strength alone, and the height you
• RSI improved +19.6–33.9%, but only in the higher drop group.
• Half-squat strength went up +17–19% across all groups.
The takeaway…pairing plyometrics with strength training produces better results than strength alone, and the height you
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choose matters.
Optimal or slightly higher drop heights delivered the best combination of power and reactivity.
These are the kind of details I break down in Speed Kills, learn more about Acceleration & Max Velocity Mechanics,
Force, Strength & Plyometric Integration.
Optimal or slightly higher drop heights delivered the best combination of power and reactivity.
These are the kind of details I break down in Speed Kills, learn more about Acceleration & Max Velocity Mechanics,
Force, Strength & Plyometric Integration.