Pilates and Plyometric Training on Physical Performance of Volleyball Players

"NO. Exercises Targeted muscles Repetitions~1. Pelvic curl Abdominals, Hamstrings \& Quadriceps Femoris, Gluteus Maximums. 05~2. Chest lift Rectus Abdominus, Internal \& External Oblique Muscles 10~3. Leg lift supine Quadriceps Femoris, Internal \& External Oblique Muscles 10~4. Leg lift side Quadriceps Femoris, Posterior Spinal Group, Internal \& External Oblique Muscle 10~5. Leg full side Adductor Longus Brevis, Magnus , gracilis, Pectineus, muscles 10~6. Spine twist supine Abdominals,Quadriceps \& Hamstring group of Muscles 10~7. Chest lift with rotation Internal \& External Oblique, Rectus \& Transverses Abdominus Muscles 5 on each side~8. Back extension BACK EXTENSION Abdominal group, Gluteus Maximus \& Hamstrings Muscle 5 each side Rest between exercises 20 seconds Rest between set of exercises 45 to 60 seconds"

"1. SIDE TO SIDE ANKLE HOPS STANDING JUMP AND REACH FRONT CONE HOPS 2×15 2×15 5×6~2. SIDE TO SIDE ANKLE HOPS STANDING JUMP LATERAL JUMP BARRIER 2×15 5×6 2×15~3. DOUBLE LEG HOPS LATERAL CONE HOPS 5×8 2×12~4. DIAGONAL CONE HOPS LATERAL SPRINT 4×8 4×8~5. LATERAL CONE HOPS SINGLE LEG BOUNDING LATERAL JUMP SINGLE LEG 4×12 4×7 4×7~6. DIAGONAL CONE HOPS HEXAGONAL DRILL CONE HOPS WITH CHANGE OF DIRECTION SPRINT DOUBLE LEG HOPS LATERAL JUMP SINGLE LEG 2×12 2×12 4×6 3×8 4×6"