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Split Jump Lunge. This is ideal for strengthening muscles in the quads, glutes, hips and hamstrings. This exercise should be done working towards full range of motion going into the lunge part of the jump. Assume a squatting lunge position, with one-foot forward and the other behind you.
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.
Jumping rope is a great workout for a volleyball player. It focuses on foot speed, coordination, timing, and leg strength. When you are doing this, the biggest key to jumping rope and improving your vertical is keep on your toes the entire time. You will have the best results if you do not let your heel touch the ground while jump roping.
Light jog for 5 minutes. Jump rope or Jumping jacks for 3-5 minutes. 3 sets of 16 reps of lunges (body weight) Slow motion Squats – 4 sets, 12 reps – 1 minute rest. Tuck Jumps – 4 sets, 8 reps – 2 minutes rest. Alternating Jump Lunges – 4 sets, 10 reps – 1 minute 30 seconds rest.
More Volleyball Jump Training Workouts images
Vertical speed and power is different than horizontal speed and power. For example, if you want to get up high, more focus should be spent on jump training to increase vertical power. Standing vertical jumps, Single leg vertical jumps, tuck jumps, and depth jumps are key exercises to improve volleyball jumping power .
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.
There are a range of special stretching exercises that can help increase your jump height. One of our favorites is the hip flexor stretch. Loosening the hip flexors can add instant inches to your jump. After finishing your jump training or volleyball sessions always take the time to cool down and static stretch.