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| *SportsComet>>>Volleyball |
Best way to work on vertical jump? |
Hey.. i'm in volleyball, six foot, middle blocker. just need to get myself over the net alittle more.. any advice? [workouts etc.] Plyometrics Exercises will make you run faster and jump higher. Plyometric exercises should be performed fresh and at maximum intensity. These type of exercises should always be performed on a soft surface as they can damage your joint when done on concrete, tartan, ect. Once you get tired from these exercise and you're struggling you should stop. If you continue these exercises while your puffed-out they will no longer be a true plyometric exercise. Here are some exercises below; ___________________ 1)Alternating split leg jump - Start in the lunge position with your right leg in front. Then jump (using your arms as you usually do while jumping) up into the air and land back in the lunge position with your left leg in front. Immediately after landing explode upwards again landing with your right leg in front. Do 8-15 jumps or until breathing heavily with at least 40 seconds rest. ___________________ 2)Knee Tuck Jump - Jump as high as you can, and get your knees towards your chest. Do 5-10 jumps or until breathing heavily with at least 50 seconds rest. ___________________ 3)Single leg bound - Bound/Hop on one leg with the other leg looking like it's cycling backwards Do 5-10 jumps or until breathing heavily with at least 45 seconds rest. ______________________________ Here is also an exercise that you can do while on the computer eating dinner or even watching TV; ___________________ This exercise strengthens your lower leg extensors, otherwise known your shin. Point your toes towards your shins, as close as you possibly can, and hold it for as long as you possibly can. This exercise will increase not only jumping height, but speed as well. ___________________ Good Luck! ___________________ PS - Stretch. Stretching will reduce your risk of injury, increase stride length, plus a whole bunch of other benefits It is important however, to only stretch after games and training. This is the best time to stretch as your muscle are warm so you can stretch them easy. DO NOT stretch before games as you will lose some strength and speed, therefore not reaching your full potential. ___________________ PPS - I agree with that guy below me, using your arms are important in jumping. It accounts for 15% of your jumping height. Practice on a trampoline, maybe?? dang, u is tall! Everytime you walk through a door, jump to touch the door jam. Walk up stairs on your tip toes. andddd buy a pair of jump soles (rubber soles strapped to your feet) then go jump and run and skip in them... hurts like hell, but helps. There is no easy way to increase your vertical. Some people swear by plyometrics, running in sand, jumping rope, doing leg work outs. You can also work on your form. Are you swing blocking? It's a technique that will get you a little more hang time. At 6' tall and a middle, you likely don't need much more vertical to block in women's volleyball though. Work on your timing and your footwork to make sure you are fast enough on the court to put the block up when and where it is needed. what ever you do, don't run long distance. it will screw with your vertical so much. do alot of sprints, they help immensely. Work your calf muscles really hard. Also, do alot of ab training, it helps control your body better. You can just do crunches or planks. If you want to go the distance, find a gym with a vertimax. It is a machine where you hook yourself to weights and do every kind of volleyball jump imaginable. I was on the the vertimax once a week for 15 min. and in 2 months, my vertical increased by 2 inches. Good luck Hey girl, Do skipping everyday....... atleast 100 jumps a day... within a week u'll get advanced..... |
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