The vertical jump is one of the key components of any player regardless of his positioning on the volleyball playing field. This is highly desirable in blocking, spiking and even getting to the ball during serve. For additional vertical leaps, there is a need to incorporate power, speed, and coordination exercises that shall complement your workouts.
In this blog post, we shall discuss some of the best exercises and training regimes that can help you improve your vertical jump for volleyball.
1. Plyometric Training
Plyometric exercises are a training regime that aims at the production of powerful military contractions useful in enhancing physical performance. It can also be very effective in improving your vertical leap since the motion develops the power and velocity you’ll require for the jump.
Some common plyometric exercises for volleyball players include:
a) Box Jumps: Clamp a heavy surface or find any other hard surface and jump on one leg or two at a time. Slide through the heels to raise and push off the box to be able to land gently on the floor. Make sure that at any one time, both feet are firmly on the ground and if possible try to not fully straighten your legs.
b) Depth Jumps: Get on one leg and stand on a box or platform then bend your leg downwards to reach the floor then come back to the initial position. Upon landing, dig into a vertical jump as soon as your feet touch the ground. It helps to develop strength and power around the lower limbs of your body.
c) Single-Leg Hops: Sit on the ground with feet shoulder-width apart and try to move back and forth 10 cm every two seconds. And that’s it; switch legs and perform it all over again. This exercise can benefit the ability to balance and coordinate oneself as well as strengthen single-leg muscles.
2. Resistance Training
This kind of exercise is also important when it comes to increasing the extent of your vertical jump. Strength training workouts assist you in developing as much muscle tissue as you can, so your power and the degree of explosiveness are boosted.
Some recommended exercises for volleyball players include:
a) Squats: Hold a barbell on your traps or use dumbbells, and do squats. The modern subtle cues include maintaining an elevated chest, a straight back and shifting the hips backward motion as you bend into the squat. Ensure that you lower down to parallel or slightly below and then back up through your heels.
b) Deadlifts: Deadlifts involve three groups of muscles mainlyrière, hamstrings and the lower area of the back. Barbell is recommended for dumbbells if doing the modified version, and the back must be kept straight while performing this. Pull the barbell or dumbbells towards your hips, stay at that position for a second and then slowly bring the barbell or dumbbells down.
c) Lunges: Lunges are good because they work certain muscles that are used when standing on just one leg. You can do them with or without weights. Take one step forward with your dominant leg and squat down until you feel that both your knees can bend at an angle of ninety degrees. Slightly return to the original position, switch to the opposite leg and perform the same step.
3. Speed and Agility Training
Please notice that velocity and quickness are core components of a strong vertical jump. Consequently, including the kinds of exercise that develop these types of moves will make you a quicker and more forceful participant in volleyball.
a) Sprints: Sprinting drills are used to build up your lower body strength, speed and more importantly, power. Run at different distances and speeds paying especially close attention to the proper technique.
b) Lateral Shuffle: Stance should involve feet placed about the shoulder’s width apart, and the challenge involves side-to-side shuffling at the highest possible speed. This drill is used to enhance span and quick side-to-side side movements.
c) Cone Drills: These drills should be done on cones arranged in different formations, for instance, zig-zag fashion or figure of eight; the exercise should be done at different speeds. This exercise is good for improving the footwork, coordination and agility levels of individuals.
4. Core Training
A strong core is important to any athlete more so than volleyball players due to the many movements involved during the game. Strength in the core assists in controlling and balancing the body during jump and when landing.
Some exercises to strengthen your core include:
a) Planks: Of all the exercises that are common in most physical training regimens, planks are one of the best ways of improving the core muscles. Try to sustain the plank position for as long as you can but make sure you are maintaining the right posture and engaging your abs.
b) Russian Twists: Kneel with your legs folded and the back slightly arched but the spine still erect. Stand with your feet shoulder-width apart, with your hands in front of your body at chest level, then turn to the left, then to the right, touching the ground with your hands next to your legs.
c) Bicycle Crunches: Push up your legs, and lie on your back with your arms folded behind your head. Bend your left knee towards your stomach while rotating, moving your right arm up and behind, towards your left knee. Gradually turn the head in the opposite direction and repeat as used in the bicycle movements.
Conclusion
To enhance your vertical jump for volleyball, you need to engage in plyometrics, resistance training, speed and agility exercises, and core training. When you include these exercises in your training schedule, you’ll be able to gain power, speed, and even athleticism on the basketball court. This means you should ensure that you focus on good form and posture during your exercise sessions at first and step up your workouts’ degrees of difficulty to yield the best outcomes. Good luck, and happy jumping!
