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Volleyball player
I'm a volleyball player - does anyone know good excercises to work on my jump?
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I'm not a volleyball player, but I like to play it for fun. Squat-thrusts are what work best, at least I think. They strengthen the shin muscles, and thats what you use to jump.
Hope I helped!!
-Kourtni
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CALFRAISERS. JUST STAND UP AND LIFT YOUR HEELS OFF THE GROUND AND BRING THEM BACK DOWN, YOU DONT DO IT SLOW. MAKE SURE TO KEEP THE FRONT OF YOUR FEET ON THE GROUND THOUGH.
PLEASE RATE ME!!!
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well i play vball to and i have a trampoline and it helps to jump on a trampoline and get ur legs really strong...also you can see how high you can jump by using a basketball goal and c how close you get to the rim...you just need to practice your approach w/ your jump included! good luck!
(iF u NeEd NeThInG eLsE jUsT dRoP oNe In My BoX!)
*~ash~*
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I am a volleyball player. Jump rope. Thats THE BEST way to work on your jump. ALso a habit you can take up is doing your approach to jump up and hit things (signs, lights, doorways). Hope you get better!
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jump rope?
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Ok, I'm not sure if you'd have the time or money for this but:
I used to go to this place with two of my friend that was basically like a personal trainer. One of the exercises that we had to do, that helped with things like jumping, was on this contraption called a Vertimax. You basically stand on this board with a harness and two bungee cords are attached to you. You then have to get in to an athletic position (feet shoulder width apart, knees bent, etc) and jump up. We usually did sets of 15. It really did help a lot, but it might be difficult to do this on your own.
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Plie s. In ballet, its usually just a warm-up, and it helps work your leg muscles.
basically, stand up straight, in first position (heels together, toes pointed out), second position (same as first but feet are separated, about shoulder width apart), or fifth (toes still turned out, heel of one foot touching toe of other). Fourth and third are harder (fourth=fifth with front foot farther out, kind of like second)(third=fifth with heel of front foot at middle of other foot)
then bend your knees.
its easier to show than explain unfortunately
just make sure to switch feet.
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Try jumping up, throw your hands in the air arch your back, then when you land touch your toes (and scream "I'M A MONKEY!") it helps strech your back and build strenght
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Hi. I coach volleyball.
Simplest way, without buying overpriced equipment:
Get either a big block of wood or some sort of platform you can stand on. Get some bungee cords.
Attach the bungee cords to the blocks of wood. Have the length of the cords be short enough that they must be fully stretched for you to hold them while standing. Either hold the bungee cords, or attach them to your waist. Squat down and stand up a whole lot. You are now building leg strength for jumping.
Practice your approach at the net a lot. Work on foot placement, the steps you take in the actual approach, angle of approach, and pay particular attention to your arms and how you swing them to help you build momentum as you jump. Many players worry too much about hitting the ball, and not enough on how they even get to that point.
There are many, many ways to strenthen your legs, and it looked like others have already suggested lots of good stuff. The USAV site would definitely be a good reference. Off the top of my head, I know we have the book "Pass, Set, CRUSH!", and a book by Karch Kiraly, which is really, really good, but mostly for setters.
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Certainly, ask your coach for more brilliant suggestions (forcing my brain to jog back to my old volleyball days five years ago is exercise in of itself) but I'll help with what I can.
Since you are a volleyball player, it's safe to assume you've done a number of exercises before. The best idea, according to USAVolleyball.org, is to follow this regimen of training.
5 minute warm up - Light jogging or jumping in place with light stretching
Lying Hip Extensions
Kneeling Granny Toss
Standing Granny Toss
Single Leg Push Offs
Standing Long Jump
Squat Jumps
5 minute cool down - Light jogging or jumping in place with light stretching.
Also, the number of sets and reps you do should correlate with the number of years you've been in volleyball. If you have been playing for only a year, do only 1 set and 2 reps. 2-4 years means 3 sets and 8 to 10 reps. Any experience over 4 years means 3 to 5 sets and 10 reps.
You should also consult with your coach before going too far with these, but best of luck.
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Find a set of stairs and stand on a step with just your toes on the step. Push yourself up and down until you can't move your calves. If you're good, hold some weights while you do this. Don't go down much past the edge of the step though or you could strain your achille's tendon.
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Burpees!-not only do they have a great name but they also exercise the muscles in your legs.
It goes like this;
1)lie on the floor in the pushup position.
2)In one movement,go to a squat.
3)Jump up with your hands reaching up.
4)Repeat until you collapse with exhaustion.
It's more or less a case of doing it as fast as possible but its better to do it slowly at a regular pace than very fast some of the time.
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