Regardless if you are a defensive expert, example a setter, or an attacker, increasing your vertical and jump height will allow you to on your volleyball skills. Though actively playing the game again and again via practice can help basic skills, making time in at the gym or track increases your speed, strength, core, as well as vertical. Being a volleyball player, increasing your vertical could enhance several volleyball skills such as blocking, attacking, serving, as well as defense.
Being able to jump high is desirable in volleyball. For a few, this comes normally with height, but for some, this comes along with hard work. With any new skills, enhancements take some time, thus do not be dismayed if you do not notice the results you desire right away. Below are great tips we teach at the volleyball camps that will help you develop your vertical jump..
Numerous collegiate volleyball teams use jumping rope as either jump training as well as cardiovascular training. Single unders are a good way to stay fit while honing your fast twitch muscles. We’d also recommend putting double unders to your workout. That’s where the jump rope will go under your feet two times during a single jump in the air.
A fantastic workout for getting inches in your vertical doesn’t have to be complex. You just need a box. Begin in the box height you feel most comfy with and raise following that. We suggest a 24-inch box to begin.
- Box Jumps -ten repetitions (jump using 2 feet coming from the ground into the box)
- Approach Jumps – ten repetitions (get closer to the box and jump into the box)
- Seated Jumps – eight repetitions (lay on the box, increase up off the floor as quickly as you could, land on 2 feet in the box)
- One Leg Lunge Jumps – twelve total (lunge sideways landing and pushing far from the outside leg)
- Quick feet – thirty seconds (look for a line on the court, jump as quickly as you could along the line, jump using 2 feet or 1 foot X2 and jump all-around and from sideways)
- Off the Box – ten repetitions (lay on the box or full air squat, from seated posture jump up and into box)
- Block Jumps – ten repetitions (feet shoulder width apart, jump up facing the wall and block touch in the wall as tall as possible)
- Jump rope- 45 seconds (one unders)
- Jump rope-15-20 repetitions (two times unders)
- Perform repeatedly the steps 1-9 two times.
Among the most important things to do is to land softly. Absorbing the impact of the jump whenever you land soft do not only helps prevent injury, but it also boosts the level of strength you gain with every single jump. This also shows you how to be in charge of your own body. In case you can learn how to stabilize and take control of your body movements, you could develop a more solid foundation to improve your vertical by way of training. Be intentional about landing soft and creating every repetition count.
Concentrate on stability. Although sports just like football, hockey, and even basketball concentrate on the physical contact part of strength training, volleyball isn’t a direct contact sport. The majority of athletes learn how to move from point A to point B, however concentrating on stability in movement is a vital factor of building vertical in volleyball. Conduct core work (plank, sit-ups, v-ups) into the jump workout as well. A strong core can help your body be in control whenever approaching and blocking without even touching the net.
Move out there and JUMP!