An important skill for volleyball is the ability to jump high. Vertical jumping skills allow you to spike and kill the volleyball. The ability to get high over the net and hit the ball down toward your opponent, with force, is the key to winning games. Vertical leaping skills can improve with fitness and strength training.
Jump Rope
Jumping rope is an effective cardiovascular workout, but it can also improve your ability to jump. Jumping rope develops the calves, which provide power for jumping. Add 10-minute intervals of rope jumping to your cardio workouts to improve not only your aerobic fitness, but also your ability to jump high.
Weights
Strong muscles are essential for jumping. Perform basic, multiple-muscle movements, like squats, dead lifts and lunges to strengthen all the lower-body muscles at once. Since your goal is to increase strength, perform two to six sets of each exercise. Put enough weight on the bar that you can complete at least four reps, but no more than eight. When you can complete eight reps, increase the weight. Incorporate weights into your workout two to three times a week.
Plyometrics
Plyometric drills use body weight and dynamic movement to improve jumping ability. Perform a variety of moves such as box jumps and deep knee bend jumps to increase power in your lower body. To increase the intensity of your plyometric workout, raise the height of the bench or box used during jumps or speed up the workout. Work up to two to three sets of eight to 15 reps of each exercise. Complete two to three plyometric workouts a week.
Practice Jumping
Strength is not the only factor in volleyball jumps. Technique is important as well. Stand with feet shoulder-width apart and knees slightly bent. Lower slightly and jump straight up, keeping your head up and focusing on a point above the net. Complete practice jumps at the end of each workout.
Member Comments