How you can Jump Greater for Volleyball – Volleyball Plyometrics Workout

 

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Plyometric exercises increase strength and explosive speed, while reducing reaction time. Volleyball plyometrics will help you move faster on the court, and jump higher at the net. Leg Plyometrics Exercises are going to be a huge asset to your volleyball training plan.

Doing the exercises regularly can help you gain. Explanation. Get into a half squat position and explode upwards into a vertical jump. When in mid-air spin in a 180 degree motion and land softly back into a half squat.

Once you’re back in the half squat position perform the exercise again. In the related video segment, the volleyball player is performing three additional plyometric exercises to complement jump height by building even greater leg strength. As mentioned in part one of our volleyball plyometric’s, adding resistance to these drills requires players to exert more effort with each movement, maximizing training time, while building strength and increasing speed. High Intensity Plyometric Volleyball Exercises. Single Leg Vertical Jump.

Direction of Jump: vertical Arm Action: Double arm action. Starting Position: Stand on the ground in a comfortable upright stance. Beginning Movement: Start by swinging your arms back and performing a countermovement. Upward Movement: Explosively jump up using your arms to assist.

Emphasizing maximum height and reach high. Here is an example of a plyometric routine specifically made to jump higher for volleyball. Do each exercise for 15 repetitions, completing the entire routine 2-3 times through. 15 Minutes of Cardio to warm up.

15 Knee Tuck Jumps: jumping straight. If you would like to jump higher for volleyball then you’ll definitely need to add resistance training to your weekly regime. Weight training builds strength. This strength can then be converted into power.

Add plyometrics into the mix and you have the recipe for a very impressive vertical jump. All athletes can increase their vertical leap by strengthening key muscles, harnessing plyometrics and honing overall volleyball technique. Plyometric exercises increase strength, explosive spee. Pushing down with the heel left your body up onto the box as you swing your arms back and drive the opposite knee up.

This drill is suggested as a warm-up to the next volleyball specific plyometric training exercise. Recommended 3 sets of 8 on each leg. 5. Foot Elevated Single Leg Box Jump. If you want to learn how to jump higher, burn calories and become a more athletic version of yourself you should definitely start adding plyometric exercises to your weekly routine.

Plyometric exercises can be incorporated into upper body routines by adding exercises such as medicine ball tosses and plyo pushups. A plyometric exercise is one that involves an eccentric contraction followed by an explosive movement of the same muscle. Plyometrics are performed to increase the ability of a muscle to generate explosive force, which in the case of the legs enables the athlete to jump higher and farther.

List of related literature:

JUMP HIGHER, RUN FASTER Land as softly You can boost your vertical and as you can on 1‘ improve your speed with a the balls of, simple jump squat routine, you r feet, then according to an 8—week study lower you r in the Jounral of Strength and ‘ heels back to Conditioning.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

In a recent jump-training program that incorporated stretching, plyometric exercises, and weight lifting, female high school volleyball players demonstrated a mean increase of 4 cm (1.5 in.) in jump height after training.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

Plyometrics exercises like leaps over obstacles, squat jumps, vertical jumps with power, sideways one­legged leaps, power skipping; uphill sprints; agility drills.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

After developing a strength base in the hips and legs with squats, lunges, stepups, and so on (see chapters 4 and 7), jumping plyometrics are the best way to improve the vertical jump.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Vertical hurdle jumps are an easy and simple way to start incorporating some meaningful plyometrics into your training programme.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

In a recentjump-training program that incorporated stretching, plyometric exercises, and weightlifting, female high school volleyball players demonstrated a mean increase of 3.8 cm (1.5 in.) in jump height after training.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

Keep the feet together and the movement continuous.The standing four hops and jump starts like the standing triple jump.

“High-powered Plyometrics” by James Christopher Radcliffe, Robert C. Farentinos
from High-powered Plyometrics
by James Christopher Radcliffe, Robert C. Farentinos
Human Kinetics, 1999

Perform a set of 20 repetitions, trying to jump higher and higher on each depth jump.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

For lower body plyometrics, proper landing technique is essential, particularly for depth jumps.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Enlist the help vertical jumps.

“Coaching Youth Track and Field” by American Sport Education Program, USA Track & Field, Hershey Company
from Coaching Youth Track and Field
by American Sport Education Program, USA Track & Field, Hershey Company
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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16 comments

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  • My highschool is now doing a boys volleyball team for the first time in my town so wish me luck that I get these hops as quick as I can!

  • I would really love to jump higher and be stronger, but i don’t want to bulk up. Im a slim girl and want to stay that way. If i get more muscle, will it burn the fat on my legs and get slimmer legs, while improving jump and power?

  • I like the things u do but Trump did not say anything racist just cuz ur offended doesnt mean it’s racist it came from China and just the same as the Spanish flu it came from Spain im not saying its the fault of the Chinese and i hate that people are just attacking Chinese people for this i think that those people are racist

  • Thanks for the video content! Sorry for chiming in, I would love your thoughts. Have you heard about Schallingora Increase Capability Scheme (google it)? It is a great one off product for learning how to dunk like a total badass minus the headache. Ive heard some incredible things about it and my buddy at very last got great results with it.

  • im so short so when my old volleyball team was doing spiking exercises i looked so sad!! and i had no jump like i literally couldn’t jump high at ALL it was torture ������������������

  • My experience in jumping is u either born with it or not. I think these exercises are great but I doubt all the ppl doing them are suddenly dunking in traffic or spiking top of antennae. Seems like a bunch of non-leapers dreaming. Nothing wrong with that tho health is wealth

  • Dont say asian. World dont hate taiwanese or fillipino or korean… They just hate chinese.. u say:why????

    When world hates u, then dont think that world is wrong. AlWays think, u are wrong..
    Here is data by country wise who hates chinese. It will open ur eyes. Peoples behaviour!! They blame others rather than finding their own mistakes.
    https://en.m.wikipedia.org/wiki/Sinophobia

  • lemme justdo this everyday so I can try out for the volleyball team and get my dream of becoming a good spiker ��

    and yes i got this dream from shoyo

  • You
    Know
    Who
    Is
    The
    Highest
    Jumper
    probably
    Not
    Me
    Check what is behind the last word that is the answer ���� cuz nba players and Ronaldo he is footballer he jumps high to hehehe

  • Thanks for this vertical jump program ​ https://zootjumphigher.blogspot.com in just fourteen days I could dunk it easily with 2 hands! This simply shows how effective this program is. I am becoming among the finest big man athlete on my team like a mini Blake Griffin..

  • I’m sorry that you have to go through all those bullshit idiots who generalize and blame literally every asian. Stay strong my man, you vids are great ✌️♥️

  • At 5’3, 14 years old and 5 cm taller than your parents. I’ve pretty much already reached the limit of height, and am vertically challenged

  • Great Video clip! Forgive me for butting in, I would love your thoughts. Have you thought about Schallingora Increase Capability Scheme (should be on google have a look)? It is an awesome one off guide for learning how to dunk like a total badass without the normal expense. Ive heard some interesting things about it and my close friend Aubrey got amazing results with it.

  • Awesome! I’ve been wanting a video like this one for a long time! Thank you so much! Dig the hair! Can you make a video about how you do your hair? I need help with styling my hair. Thanks!

  • Fellow asians stay home and stay safe! I haven’t been a victim of this yet (probs because I stay home all the time as an unhealthy lifestyle lmao) but to those victim of this just know that nothing is ur fault and I hope this lockdown ends soon for y’all, stay bright and happy!

  • First time watching this and now i can only jump 22-24 inch and im 5’2 and im not sure if that’s bad or good but here is day one:)