Raw power and technique are great starts to having the best playing of your life on the volleyball court, but there is always room for improvement. Your vertical jump and power can have a huge impact on how successful you and your team are when competing in matches. By improving your fitness level through various training activities, you are going to become a powerhouse on the court. This will give you some excellent training tips to help increase your vertical jump for volleyball.
Before anything else, you need to remember a couple of things. For one thing, you need to practice these techniques consistently otherwise you won’t have any improvements in your vertical jump. You also have to remember that you are not going to see instant results. However, if you stick to the program you will find that you have gradual improvements on your vertical jump over time that will improve your volleyball play.
You Need To Start Off By Jumping To See What Your Current Ability Is.
Stand next to a wall that you can mark up, then jump with a piece of chalk in your hand to mark your highest point of the jump. Be sure to jump as high as you possibly can to get an accurate measure of your ability. Then use a tape measure to see the height of the line. You should retest this height every 2 weeks when you are training.
So How To Increase Your Vertical Jump For Volleyball?
Once you get a benchmark for your current ability, you need to build up your lower body strength. The best way to do this is through resistance training. Exercises such as leg presses, squats, and deadlifts are the perfect exercises to have in your rotation since these exercises mimic the motions of jumping. The training should be moderate, using heavy weights that are meant to improve your leg strength. You need to do more than 5 reps every set, but you should not do more than 10 reps. Resistance training for your lower body should be done once a week.
You need to next practice your jumps by doing depth jumps. Standing on a bench or platform that is between 1 and 2 feet, jump down landing on both feet at the same time. While landing, be sure to squat down then quickly reverse back for a jump up. This momentum should be used to propel you as high as possible. Doing this will help your muscles to more quickly contract.
Finally, it’s important to understand just how useful your arms are for having a strong vertical jump. When you squat down before you jump, you should throw your arms down to your sides in a forceful manner. As you jump up, use the same amount of force to propel yourself up.This is perfect to learn because eventually this will allow your arm to better handle blocks during your volleyball matches.
Not one single exercise is going to improve your vertical jump.
There are many different training techniques you can use in cooperation to increase your jump. Stick with the program for as long as you play, and you will always notice even the slightest improvement to your play.
All about how to do the serve you can read on the following link.