Volleyball is one of the sports that takes vertical jumping abilities, quickness, speed, lateral speed, agility and endurance, along with upper  body power for striking the ball.  The Xvest™ can be incorporated into your plyometric, agility, and conditioning programs through a multitude of exercises.  What you will find when incorporating the Xvest™ into your exercises is an increase in jumping ability and endurance, for those long matches.  You can improve your verticals by doing depth drops, bounding or skipping for height exercises.  You can do repetitive blocking drills and hitting drills with the Xvest™ on.  For the defensive players on your team, their lateral speed is very important along with their hand quickness.  You can put resistance on the hands and do digging drills for time and for certain repetition of balls.  You can also do bounding drills to help develop your broad jump capabilities for those that hit out of the back line.