How can i get in shape for basketball and volleyball?

I'm 5'9 and a girl. i want to increase my vertical leap and my arm strength. i also want to get fit and have strong calves and arms. HELP Please!!!!!!!!!!!!!!!!

More than likely you'll have to run ALOT.

You can build your arms by doing pushups and pull ups --try backward pushups (which are like regular pushups except you are facing the ceiling instead of the ground) to build your arms.
Also try diamond pushups (just like regular pushups but you form your hands in the a-sign- something like the AKA sign or Jay-z's sign to do pushups.)

For your legs you may have to run so you can build your stamina for when you're on the court. Warm up before and after running with some SIMPLE stretches ( I emphasize simple because sometimes people stretch too long or too deeply and end up hurting themselves.)
Once you stretch you should be able to run faster and longer, which will tone you legs , but, and entire lower section.

To ensure that you run at your best do ab exercises. It'll help you lift your legs higher when running and it will give you better stamina.

These are all exercises you can do for free without a gym but if you want to use a gym you can do so also, the results should be about the same. Source(s): Running Maria

working out & eating right is the best.

i play them both too :D
anyway you should do..

1. 2 sets of 20 situps.
2. 2 sets of 20 pushups.
3. 3 sets of 30 wall jumps.
4. if you have free wieghts...USE THEM.
5. run,alot. start out with a 1/2 a mile,for maybe 3 days.then do 3/4 of a mile and then a mile and so on.
6. wall sits. do 3 sets of 10 seconds,2 sets of 30 seconds,and one set of 1 minute.

thats what i do,hope that helped :D
good luck.
You should do weight training, and try plyometrics. That is what my volleyball team does, and it really works!!!!
You should also work out in the pool if you can. Get chest deep in the water and crouch down and jump as high as you can. The water will act as resistance for your jump and will also cushion your landings. If you like swimming, the freestyle swimming stroke will help your spiking and your serving. Again, the water will act as resistance and will strentghen your arms and shoulders. And the freestyle stroke is very similar to your overhand serve and spike.

Tags

Snowboarding General - Winter Sports Water Sports Volleyball Tennis Swimming & Diving

Related information

I like to play volleyball, if Any one play around Fremot area to joint?

How do I get more power in my spikes?

Is it easier to serve with a beach ball?

When playing volleyball, who is supposed to take the 2nd hit?

I need help w/ my overhand serve in volleyball!!?

Who is the tallest women's volleyball player in the philippines?

What is the difference between balss for volleyball?

How far....?