The jump is an integral element of the game of volleyball and represents both a defense and an attack weapon. All athletes can improve their elevation by strengthening the muscles that provide upward propulsion, taking advantage of plyometric exercises and perfecting the technique in general. Plyometric exercises increase strength, explosive speed and agility; performing them regularly not only improves elevation, but also your overall performance.
Steps
Method 1 of 3: Focus on Essential Muscles
Step 1. Develop your leg muscles
The lower limbs are the source of the power of the jump; the stronger they are, the more you can push yourself up to reach maximum elevation. The types of exercises you can do depend on the equipment you have available. Get advice from an athletic trainer or sports doctor to strengthen your body in a healthy way.
- Focus on exercises that incorporate the movement of the jump. A perfect example is represented by squats, which can be done free body or with some equipment. To do them, you simply have to stand with your legs shoulder-width apart, then you have to lower your body to the ground keeping your back straight and knees bent at 45 °, just as if you wanted to sit on a chair. Return to a standing position and repeat the exercise. To increase the intensity, you can use weights that need to be increased carefully as you get stronger.
- Lunges make the glutes stronger and can be performed with or without equipment. Stand upright and take a step forward keeping your back straight and the knee bent at 45 °; if you want to make the exercise more challenging, take a longer step. Return to a standing position and repeat, remembering to alternate legs. You can make the exercise more strenuous by using weights that need to be increased carefully as your stamina improves.
- Before using any exercise equipment, consult a specialist to find out how to use it correctly.
Step 2. Strengthen your calves
This muscle group is indispensable for jumping higher. Calf raises are a simple and effective exercise, which you can do bodyweight or with the support of tools.
Stand upright with your feet flat on the ground and then lifted to your toes. You can perform calf raises on the edge of a step to increase range of motion; you can also exercise one leg at a time, but remember to alternate them to maintain balance. Increase the intensity with weights that you can gradually increase as you get stronger
Step 3. Strengthen the abdominal corset muscles
Contrary to popular belief, jumping does not only involve the muscles of the lower limbs; the lats and abdominals play an important role during movement and must ensure balance and coordination.
- Several exercises for the trunk can be done with the body free. These include crunches and superman.
- There are many variations of abdominal exercises, of which one of the simplest is the crunch. Lie on your back, with the soles of your feet flat on the ground and your knees bent. Without lifting your glutes and feet off the floor, contract your abdominal muscles to lift your torso towards your knees; you can keep your hands behind or in front of you. Return your back to the ground to the starting position and repeat the exercise. Be careful to move with awareness, isolating your abs and avoiding any jerky movements that could damage your back.
- Supermans are perfect for complementing crunches, because they also strengthen the lower back. Lie prone with your hands above your head, mimicking Superman's flying stance. Raise your upper torso and legs at the same time, holding this posture for a few moments to isolate your lower back muscles. Return to starting position and repeat as needed.
Step 4. Train your arm muscles
This part is also very important when it comes to improving elevation, because it provides momentum as you push up. The arms also play a vital role in the action (when you jump to hit the ball or to block it).
- Many useful upper limb exercises can be done with weights or tools. Push-ups and pull-ups require very few tools, while bicep curls and triceps pushdowns must be performed with weights or a machine that offers resistance.
- You can do bodyweight push-ups by lying prone on the ground, with your palms resting on the floor and your arms outstretched, perpendicular to your body, but with your elbows bent; push your hands down to lift your body and straighten your arms. Lower yourself back to the starting position and repeat. Change the position of the hands to involve different muscle groups.
- To do pull-ups you need a bar high enough to allow you to lift off the ground. Simply grab it and try to bring the trunk towards it. It might be difficult at first, but try to keep your body straight and let it rise and fall according to the range of motion in your arms. You can keep your palms facing you or outward; by changing your grip, you change the muscles involved in the movement.
- Make sure that the arms do not straighten completely by keeping the joints locked; it is better that they always remain slightly bent between one pull and the next.
- Bicep curls should be done with free weights or with a gym machine. Simply keep your arm extended at your side and lift the weight towards your bicep, bending your elbow. Alternate your arms and change your grip to work different points of the biceps and forearm muscles.
- Pushdowns for the triceps must be performed with specific equipment, usually equipped with cables that are used to move weights. Ropes, bars or handles are usually attached to the other end of the cable. By using different accessories, you can focus on different areas of the triceps. Stand with your legs shoulder-width apart and pull the cable down by grasping the grip accessory. Start with your elbows bent at 90 degrees and then straighten them, moving your hands towards the floor. Ask an athletic trainer for advice on how to use each accessory correctly.
Step 5. Develop a workout routine that helps and motivates you
Lifting weights and doing full-body exercises can be repetitive and boring. Find an activity that will strengthen your muscles or make you jump high without losing motivation. You can find several examples online to help you vary your workout a bit and find the one that's right for you.
Step 6. Find inspiration from your partner, your coach or music
Create a playlist with your favorite songs to distract your mind from repetitions; fast paced music helps you feel more energetic. Find an athletic trainer, training partner, or exercise video to support you.
- The contribution of a personal trainer can be expensive, but it is worth it because it allows you to train safely and maximize your potential.
- Choose your training partners carefully, because you have to support each other; it is easy to create a relaxed atmosphere that distracts you from commitment, when you practice with friends who do not have the same goals as you.
Method 2 of 3: Using Plyometric Exercises
Step 1. Do your research and develop a plyometric routine that fits your schedule and the space you have available
This kind of training is perfect, because it requires very little equipment and forces you to perform various explosive movements; however, it is not easy to stick to such a schedule if you are short on time and space. Choose the exercises that are more challenging in relation to the time you can devote to them.
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Below is an example of a plyometric routine developed to improve the elevation of volleyball players. For each movement do 15 repetitions and complete the workout with 2-3 sets.
- 15 minutes of cardiovascular warm-up.
- 15 Knee-to-Chest Jumps: Jump straight up by lifting your knees and bringing them towards your chest.
- 15 side jumps: jump from right to left and vice versa with feet together.
- 15 mountain climber: start from the plank position (the same position you assume when you have your arms extended during push-ups) and quickly bring your feet towards your hands, as if you want to run in place. Your hands must rest firmly on the floor.
- 15 Jumps Forward: Jumps as far as possible from a standing position. Focus more on length than height.
- 15 burpee: Start from the plank position, quickly bring your feet up towards your hands and push yourself into an upward jump with an explosive movement (this is a combination of push-ups and jumps).
- 15 jump squats: crouch on the ground with your legs shoulder-width apart and knees bent at 90 degrees. Bring your feet in and out with hops by moving your thighs quickly.
- 15 hops of agility: imagine a square drawn on the ground and jump sideways along the diagonals from corner to corner of the square itself; keep your feet together and follow an "X" path.
- 15 squat with jumps: assume the position of the squats and then explode in a vigorous upward jump. Do cool down exercises and stretches.
Jump Higher for Volleyball Step 8 Step 2. Add plyometric movements to the weightlifting program
To prevent the muscles from reaching a plateau (i.e. not improving performance, despite exercise) and getting bored, perform plyometric routines 2-3 times a week in conjunction with cardiovascular and bodyweight exercise. in order to improve the elevation. To increase the effectiveness of plyometric exercises, wear a weighted vest while exercising.
- You should only perform them on a flat surface to avoid sprains and injuries.
- Never train on concrete, as the impact is too hard on the joints.
Jump Higher for Volleyball Step 9 Step 3. Practice jumping
Practice makes perfect. To increase the elevation, find a tall, clear wall, grab a pack of post-its, and start jumping. Write "First Jump" on the first sticky note and when you reach the highest point with the first training session, stick it on the wall. Take the second piece of paper, write "Second Jump" and try to stick it higher than the first.
- Rope jumping is a perfect activity for improving elevation and speed (after all, volleyball is all about reflexes).
- Use weighted anklets, a weighted vest, or elastic bands to get some resistance as you jump to the designated spot. Ask a trainer for advice on learning the correct technique and using weights in the right way, as landing with weight can cause injuries and stress the joints. Ideally, the specific gear and piston rings should resist as you thrust upward, but they shouldn't exert any weight on your descent.
- Remember to bend your knees and reproduce the same movements you do in a game. Imagine that the wall is the net and that you have to move along a vertical plane without touching it.
Jump Higher for Volleyball Step 10 Step 4. Use platforms
Platform jumps are common plyometric exercises that increase elevation. In this way, you increase explosive strength and coordination by training your muscles to push yourself up. Just as you can imagine, this exercise involves standing jumps on elevated structures; many gyms have special "cubes" for this purpose. Do three sets of ten repetitions for 4-5 sessions per week for great results.
- Make sure there is enough space to jump without hitting objects with your head.
- Make sure the platform is stable and does not shift underfoot as soon as you land on it.
- Slowly increase the height of the platform as the elevation improves.
Method 3 of 3: Improve the Technique
Jump Higher for Volleyball Step 11 Step 1. Take the time of your steps
Whether you are attacking with a dunk or blocking, the right "footwork" allows you to maximize elevation. This detail depends on your dominant hand. If you are about to hit the ball, place your non-dominant foot firmly outward and jump parallel to the net while facing it. By taking the last two steps very quickly and moving explosively, you can increase the elevation a lot.
- Take three steps to explode in elevation and improve accuracy. Right-handed players should follow this sequence: left foot, right foot, left foot and jump.
- During the approach to the net to crush, you should also take one large and one small step to keep the non-dominant foot in line with the other.
Jump Higher for Volleyball Step 12 Step 2. Coordinate both arms with footwork to generate power
The height you reach with each jump is partly due to the timing with which you move them. Accelerate the swing of your upper limbs as you bring your second foot forward, remembering to move your arms up and not forward. The combination of the support of the second foot slightly in front of the first and the swing of the upper limbs at the top stops the horizontal momentum transferring it upwards. A quick and aggressive approach with the arms swinging completely from the back to the top allows you to bring the body into the air.
- Move your upper limbs in the direction you want to go. Bring them down as you squat to assume the basic posture. As you push yourself to jump, change the position of your arms and bring them over your head as fast as you can. By the time you reach the top, your hands and body will have "unwound" at the highest point of the jump.
- If you are following the "left, right, left and jump foot" sequence, move your hands backward, turning your palms up as you place your right foot. When in the air, bring your non-dominant hand forward, because the one you use to hit the ball is usually the dominant one.
- As you improve, adjust your footwork and coordination to match your various attacking and defending positions.
Jump Higher for Volleyball Step 13 Step 3. Harness the strength of the abdominal brace
Rotating the body to hit the ball in a dunk increases the impact power. By using your whole body in this way, you are able to squeeze harder than you would using just your arm.
Contract the muscles of the trunk as if they were a bow ready to shoot an arrow, synchronizing the abs with the lats. Improving the approach technique and the swing of the arms is very important to maximize the movements of the torso
Advice
- It takes time to improve your elevation, so you need to be consistent and methodical with your training.
- Protect your knees and joints by stretching before and after training.
- Wall jumping is perfect for improving elevation, but it is advisable to combine the other volleyball exercises as well to develop a good command of all the fundamentals. Do wall jumps combined with suicides or wall sit to increase the effort.
- Ideally, you should start plyometric exercises at least two months before the championship starts.
Warnings
- In volleyball, it is dangerous to take a leap of momentum, as you could hit the net or another player. Exercises and technique should strengthen muscle memory to allow you to move especially vertically and in a very controlled manner.
- Slowly start a new training regimen under the supervision of an athletic trainer to reduce the risk of muscle and joint injuries.
