3 Ways to Jump Higher in Volleyball

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3 Ways to Jump Higher in Volleyball
3 Ways to Jump Higher in Volleyball

Video: 3 Ways to Jump Higher in Volleyball

Video: 3 Ways to Jump Higher in Volleyball
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Jumping is a very important part of volleyball because it can be used for both offense and defense. All volleyball athletes, with few exceptions, can increase the height of their jumps by strengthening their muscles, using techniques that improve their style of play, such as functional movement training (cross fit), Plyometrics, or seeking help from another practice also known for jumping: Parkour. Plyometric exercises increase strength, explosive speed, and agility, as they cause the muscles to receive two major stimuli, namely, the stretching of the muscle tendon and then its instantaneous shrinkage. Doing these exercises regularly not only increases your jumping power, but also improves your muscle function and your overall volleyball performance.

Steps

Method 1 of 3: Focusing on Key Muscles

Jump Higher for Volleyball Step 1
Jump Higher for Volleyball Step 1

Step 1. Work your leg muscles

They are the power center of your jump. The stronger they are, the firmer they will be for the hard work of raising your heel height. The types of exercises you can do will depend largely on the equipment you have available. It is very valuable to consult a personal trainer to ensure that your body is strengthened in a healthy way.

  • Try to perform exercises that imitate or approximate the jumping movement. Squats are great for imitating them and you can do it with or without equipment. Squats can be done with barbells and weights or just by spreading the legs a distance equal to or greater than shoulder width and lowering the hips. To do the movement, you have to move down with your back straight and your knees bent at a 45-degree angle, as if you were sitting in a chair. Stand up straight and repeat. Increase the intensity by adding the barbell and weights, being careful to increase as your strength increases.
  • Dips strengthen your glutes and can be done with or without equipment. Leave your arms at your sides and your feet 6 inches apart. Step forward with your back straight and knees bent until you both have made a 90-degree angle. Add weights if you want to increase the difficulty level, always following the limits of your strength gain and repeating the exercise. Make sure you are not pushing your hips forward, arching your back, or letting your knee rest on the floor.
  • Before using any equipment, consult an instructor to ensure its proper use.
Jump Higher for Volleyball Step 2
Jump Higher for Volleyball Step 2

Step 2. Strengthen your calves

These muscles are essential for jumping higher. Calf exercises are easy and very effective exercises that can be done with or without the use of braces.

Calf exercises can be done by standing and then tiptoeing. Stand against a wall or some other support so your movements are balanced. You can also do one calf at a time, alternating to maintain better balance. Add weights if you want to increase the difficulty level, always following the limits of your strength gain and repeating the exercise

Jump Higher for Volleyball Step 3
Jump Higher for Volleyball Step 3

Step 3. Work your torso muscles

Contrary to popular belief, a good jump is not just about strengthening your leg muscles. Your trunk, back and abdominal muscles are of great importance for this body movement, as they are linked to balance and coordination.

  • Many core exercises can be done without equipment. Some workouts to work these muscles are simple sit-ups and Superman on the floor.
  • There are many variations of abdominal exercises. One of the simplest is the one that is done lying on the floor, with the hands behind the neck. Lie with your back and the soles of your feet facing the floor and keep your knees bent. Keep your feet and glutes on the floor and tighten your abdominal muscles as you move your head toward your knees. You can keep your hands behind your head or in front of you. Return to the starting position again and repeat. Be careful when moving, isolating your abdominal muscles and avoiding sudden movements that could be harmful to your lower back.
  • The “Super Man” abdominal variation also works very well as they strengthen the lower back. Lie on the floor in prone position, that is, face down, with your hands above your head to mimic a flying "Super Man". Raise your upper body and legs simultaneously and hold for a moment to stimulate your lower back muscles. Return to the starting position and repeat the movement as necessary.
Jump Higher for Volleyball Step 4
Jump Higher for Volleyball Step 4

Step 4. Work your arm muscles

The arm muscles also do an important job when jumping, as they provide momentum as you go up. The arms are also a big part of your offense and defense (when you're going to do an air attack or a net block).

  • Many arm exercises can be done with weights or machines. You can do them using certain equipment, while biceps and triceps need weights or braces to perform at their best.
  • Push-ups can be done without any apparatus, lying on your stomach with your palms on the floor and your arms extended, perpendicular to your body, but bent at the elbows. Lower your body into the palms of your hands and then push it back into the starting position, straightening your arms. Lower yourself back down to the floor and repeat the entire up and down movement of the body. Change hand placement to target different muscles. For example, you can do the diamond push-up, which is when you bring both hands together on the floor to form a triangle. It is important that the arms are straight and form a 90 degree angle. This flexion is more difficult and creates more stress on the muscles, but it is a great option for those who want to increase the difficulty level of the exercise.
  • Fixed bar pulls need to be done high enough for you to be able to lift yourself off the ground. Thus, it should be tall above your head so that you can pull your body weight towards it. It can be difficult at first, but always keep your body straight and allow it to move up and down to move all the muscles in your arms and back. You can keep your hands apart, shoulder-width apart, together, or vary. Changing the placement of your hands will stimulate different muscles.
  • Try not to let your arms go all the way down. It's best to keep a little bend in your arms between pulls, so you avoid getting stuck and jeopardizing your streaks.
  • Curls can be done with weights or braces, just keep your right arm at your side and lift the weight toward your biceps, bending your elbow. You can choose to do the exercise alternating between your arms or both at the same time. There is also the possibility of training the biceps using a device called cross over, which uses a dumbbell or barbell to exercise both biceps at the same time, which has a padded support for carrying out the exercises.
  • Triceps exercises are done with specific machines that use cables used to move weights. The pulley usually has ropes, bars or loops that are attached to the end of the cable. Using different accessories stimulates different areas of your triceps. Face the device if you want to use the strings. With your right knee bent slightly forward, your left leg will also bend, but your back should be straight. Pull the rope firmly so that your hands come down together and spread apart when touching your leg. Increase your weight as you gain strength and always consult your gym's personal trainer for the proper use of each accessory.
Jump Higher for Volleyball Step 5
Jump Higher for Volleyball Step 5

Step 5. Find really useful exercises

Lifting weights and exercising like everyone else can be repetitive and boring. Find exercises for your muscles to improve your jumps without losing motivation. Parkour can help you a lot in this regard, in addition to improving your fitness and also the quality of your jumps. Also, there are many exercise sites that can help you vary your workout and find exercises that would really work for you.

Jump Higher for Volleyball Step 6
Jump Higher for Volleyball Step 6

Step 6. Find inspiration from your friends, coaches and music

Make an energetic and special playlist to keep your mind active and willing to always go the extra mile. So no Lana Del Rey. You need to have a lot of electronic music on your cell phone, because music with a lot of energy can also keep your energy going. Find a personal, a partner, or training videos to motivate yourself even more.

  • Personals can be expensive, but it's worth the investment to ensure your safety during workouts and maximize your potential.
  • Choose your training partners wisely, as it needs to be mutual encouragement. Friends who have a lot in common with you make it easy to create a fun atmosphere so your workouts will be lighter.

Method 2 of 3: Using Plyometrics

Jump Higher for Volleyball Step 7
Jump Higher for Volleyball Step 7

Step 1. Research and design plyometric exercise sequences that fit your time and space

Plyometrics is great because it requires a lot more of your energy than it does equipment. However, exercise can be a challenge if you are a person who is very limited in time and space. Choose exercises that challenge your scheduled schedule.

  • Here is an example of a specific plyometric sequence for jumping higher in volleyball. Do each exercise for 15 repetitions, completing the entire routine 2-3 times through.

    • 15 Minutes of Cardiovascular Exercise to Warm Up.
    • 15 Jumps Hugging Knees in the Air: Jump up and bring your knees to your chest, using your palms to hug them lightly.
    • 15 Side Jumps: Jumping from side to side, keeping your feet together.
    • 15 Mountain Climber: Start in the starting position of a push-up. Bend one knee at a time towards your chest. Bring one knee to your chest and return to your starting position, always interspersing both legs. Once you get used to the movements, you can increase the difficulty by doing the exercises more quickly. Avoid leaning your back, they always need to stay straight.
    • 15 Wide Jumps: Jump forward and try as hard as you can to get wider jumps. Starting from a fixed starting position, always take the jumps with the focus on giving your best in the distance.
    • 15 Burpees: From a final push-up position (chest on the floor), quickly change your position to a squat and take a snap jump (it's a combination of push-up, squat, and jump).
    • 15 Opens and Closes: Squatting, hold your hands shoulder-width apart, keeping your feet apart and your legs bent at an angle above 90 degrees. Move your feet in and out doing the open and close movement.
    • 15 Nimble Dots: Draw an imaginary square on the ground with four dots and jump sideways and diagonally, exploring each edge of the square. Keep your feet together to create an X pattern.
    • 15 Jump Squat: Get into a squat position and explode in a jump.
Jump Higher for Volleyball Step 8
Jump Higher for Volleyball Step 8

Step 2. Blend plyometrics with weight lifting

To keep you from getting bored and your muscles going into a plateau effect, you can practice plyometric exercises two to three times a week, in conjunction with cardiovascular exercises and using your own body weight to jump higher. To make plyometrics even more effective, wear a loaded vest while doing the exercises, so you'll increase the difficulty level.

  • Plyometric exercises can only be done in places where the floor is regular, in order to avoid falls and injuries.
  • Never exercise on a concrete floor, because if you fall, the impact can damage the joints.
Jump Higher for Volleyball Step 9
Jump Higher for Volleyball Step 9

Step 3. Practice the jump

Practice leads to perfection. To increase your vertical jump, find a high wall with no objects, get a pack of sticky notepads and start jumping. Mark your first jump with a note written 'first jump' and whenever you reach another higher point paste the other note in order to notice your evolution over time.

  • Jumping ropes is also a great way to jump faster and faster (after all, you need to have quick responses to reflexes in volleyball).
  • Use ankle weights, vest with loads or extenders to increase the difficulty as you jump towards the notes. Consult a personal trainer to make the best use of these accessories, as weight jumping can cause injuries and stress on your joints. The best idea is to use specialized braces or extenders that provide resistance as you jump, but don't add any weight without first consulting an expert doctor or personal trainer.
  • Bend your knees and imitate the movements of the volleyball game. Imagine the wall is the net and you have to stand straight without touching it.
Jump Higher for Volleyball Step 10
Jump Higher for Volleyball Step 10

Step 4. Use boxes to practice jumping

Box jumps are common plyometrics exercises to increase your potential. Doing box jumps increases your explosion and coordination. You still end up training your muscles to be more efficient in vertical jumps. As the name implies, box jumps are simply jumping into a box from a stable, stationary position using a single step movement. Many gyms have specialized boxes built exclusively for this exercise. Continue doing the exercises in a 10x3 sequence four to five times a week for best results.

  • Make sure there's enough room for you to jump without hitting your head on anything.
  • Keep the box in a firm place so it doesn't move as you move.
  • Slightly increase the height of the box as your heels increase.

Method 3 of 3: Standout Techniques

Jump Higher for Volleyball Step 11
Jump Higher for Volleyball Step 11

Step 1. Time your steps

If you are making a net attack or a defense with a block, the correct use of your feet will increase your result. How you use your feet will depend on your dominant hand. Position your second foot to the sides if you're going to attack and take off facing the net. Doing the last two steps with strength and momentum is what will guarantee you success in the jump.

  • Use 3 steps to improve your attack power and gain more momentum. For right-handed players, use the ‘left, right, left’ step technique before the push.
  • Your move should have one last big step so that one of your feet is in front of you when you take off.
Jump Higher for Volleyball Step 12
Jump Higher for Volleyball Step 12

Step 2. Coordinate both arms together with foot movement to generate strength

The height you get on each jump also depends on the timing of your arms movement. Speed up the arm movement as you bring your second foot forward, but remember that all your movements must be willing to take you high. The combination of placing your feet in front of each other and then moving your arms up will stop your forward momentum and transfer you into a vertical movement. Your back muscles have a lot of strength, but to access it you need to make a quick, aggressive movement with your arms, throwing them back and raising them with all your strength upwards.

  • Direct your arms where you want to go. Force your arms down as you squat down to start your base. The moment you make an explosive jump, reverse the direction of your arms and apply downward force. At the apex of your jump, if you're in an attacking move, use one of your hands to slap the ball hard and accurately so that your strength that was previously pushing you up is now transferred to the ball.;
  • It is important that your palms are facing the ceiling when jumping if you are following the 'left, right, left' jumping technique. While you're in the air, bring your dominant hand higher up and focus your strength on it. The hand you want to hit the ball with will usually be the dominant hand.
  • As you improve your volleyball, adjust your play and coordination for different offensive and defensive positions.
Jump Higher for Volleyball Step 13
Jump Higher for Volleyball Step 13

Step 3. Engage your torso movements

Turning your body back slightly to hit the ball will allow you to engage your torso and thus increase the force of the impact as well. By using your whole body, you will be able to hit much harder with your arm as you will be using every muscle.

Bend your torso like a bow about to release an arrow, controlling your abs and back at the same time. Working on the arm swing and movement technique is very important to maximize the work of your torso

Tips

  • Wall jumps are great for better jumping results, but are highly recommended with other volleyball training techniques to work on full body skills. Practice wall jumps followed by hot shifts or wall squats to intensify your training.
  • Improving your jump takes time, but be persistent and don't give up discipline.
  • Protect your knees and joints by stretching before and after each workout.
  • Ideally, you should start plyometric exercises at least 2 months before the start of the volleyball championship.

Notices

  • Start a new workout with the help of an expert physician or personal trainer slowly to reduce the risk of muscle and joint damage.
  • It's dangerous to take a runaway jump in volleyball because you might hit the net or another player. You must use the necessary exercises and techniques in order to create a muscle memory that will lead you to a perfect jump.

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