Elite Strength Protocol
Build Your Plyometric
Program
Age-calibrated. Position-specific. Biomechanics-driven.
Athlete Age
16
yo
U16 Group
80 contacts · 18" box · 3x/wk
12
13
14
15
16
17
18
Position
OH
Outside Hitter
High approach volume, lateral power
MB
Middle Blocker
Block timing, quick transitions
S
Setter
Footwork speed, court coverage
OPP
Opposite
Back-row attack, max vertical
L
Libero
Reactive digs, lateral quickness
DS
Defensive Spec.
Floor coverage, read-react speed
Biomechanics Flags
Knee Valgus
Knees collapse inward on landing
Left/Right Asymmetry
>10% power difference between legs
Slow Ground Contact
Contact time >300ms
Low RSI
Reactive strength index <1.2
Poor Landing Mechanics
Absorb force, no control
Low Jump Height
Below position norm for age
Generate U16 OH Program