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How can i increase my jumping power in volleyball? |
i play volleyball, and i want to increase my jumping powers.. any advice? If you mean jumping higher, then this is a really good website. http://www.weightsnet.com/docs/plyometri... It has plyometrics on it. These help build up muscle and will help you get a higher vertical jump. I can't tell you if they work because I've been meaning to start them myself for volleyball. We used to do the crouching and jumping in conditioning though and built up some serious quad muscles. Also, simply lifting weights will build up muscle and help jumping. If you mean power in jumping and power in general, the weights like I said and when you're spiking, crunching at the abs will bring more power to your hit. As in, when you snap down to hit the ball, snap your whole body. Good luck =] I am shorter and always had issues trying to get my jump to increase. Keep a consistent, varied cardio workout--running, biking, and swimming are three good ones for the summertime. Do squats and lunges on days you don't do cardio. The best thing you can do, though, is make sure your approach is right--to make sure you are maximizing your blocking/hitting abilities! Practice with a teammate (or teammates) to make sure that your form is good, because the best form will maximize your abilities. Then, I suggest practicing your jumps as often as you can (if you want to jump to block better, do it against the wall, as if the wall was the net--this can easily be done against the side of a house or fence; if it's hitting--practice your approach at least 5-10 times every day). Good luck :) If by "Power" you mean "height", losing weight while retaining muscle mass in your legs is a great way to boost your vertical leap. Even someone in very good shape can lose inches on their vertical leap if they carry too much muscle or fat. Keep your legs well toned; jump rope 200-500 times a day. Make sure you do plenty of heavy-weight squats(start at your body weight, work up) and/or leg presses. Basically, a lot of hard work in the weight room and/or with the jump rope. Don't underestimate how much muscle-mass can hold you down if you build too much of it, in regards to leaping. After I stopped messing about in the weight room and dropped 30-40 pounds(mostly muscle), I found myself able to dunk a basketball for the first time, despite being in worse shape. select sneakers with bounce energy, but only after training in heavy angle weights. I am 5-6 and was blessed with a 25 inch vertical...but I still worked on jumping to get it higher. If you are looking to spend money then I would get a pair of JumpSoles (I listed the website below). Also a great way to help you jumping higher is when you are doing your approach make sure that you have a big arm swing. Don't let keep your arms tucked in at your sides...keep them lose and swing big when you are doing your approach to hit the ball. This will give you momentum and help you explode off the ground more. That always helped me and it became even more critical to me as I got older and wasn't jumping as high. You don't have to spend money to jump higher though. Doing calf raises, running up stairs, doing "dot' drills, or even performing approachs or pretending you are blocking. Good luck and hope this helps!! http://www.jumpusa.com/ #1. Squats and lunges in the gym #2. Plyometrics |
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