Any ideas on how to get my vertical jump better?

Question

I am in volleyball and in cheerleading. I am a middle blocker and need to improve my vertical. Please list any ideas of excersies. Thank you.

Answer 1

Okay, i have your same dilemma:

1) Jump rope.......like alot

2) Jump, touch the as high as you can reach (*try to have a target, like a spot on the wall...*) squat down, touch floor and repeat, do like 4 sets of 8

3) Have stairs? Jog up, walk down like 30+ times

4) Have a step-stool? Jump over/on it often

5) Just plain jump up and down for like 1 or 2 mins. Make it fast just on the tips of your toes, and then come down and EXPLODE up.... make it exaggerated! High as you can go...

6) Toe-Raisers, come up on tippy-toes, slowly and controlled come down. Try with ankle weights!

7) Do these like twice a day for an Hour. Make sure you don't slack off or get lazy or else it won't work, and won't show.

- This may even help with Cheerleading

Good Luck! :)

Answer 2

do toe raisers

Answer 3

im in volleyball too and we've been working on our vertical jump alot lately. here are some things we do:

1. jump rope x100 on left foot ft x100on right foot and x200 both feet. (at first this kills and seems impossible at first but it gets easier and easier.)

2. line jumps(find a solid horizontal and quickly jump back and forth as quick as you can. try to keep your upper body in place and just move your legs on down back and forth. do this: front to back for 30 sec. on 1 ft and for 30 sec. on the other and then do both feet. then do the same thing except side to side.

here are some websites:

http://ezinearticles.com/?Improve-Vertic...

http://ezinearticles.com/?Vertical-Jump-...

http://lifestyle.iloveindia.com/lounge/h...

hope i helped. have fun working out

Answer 4

Work on your calves.  A unique exercise is to jump on an old tire, concentrating on your calves (not moving your knees much).

Answer 5

you need to probably build up your calves. for that, our coach makes us pick a block on the wall and jump and touch it constantly for a minute or so.

and, if you get a really good arm swing, you should be able to jump at least 2 inches higher.

I usually to an approach when I block, kind of an attack approach as well.

Answer 6

go to the beach and dig a hole..then jump in and out of the hole..sounds stupid but it works.

also jump rope, box jumps, squats, toe raises..things like that. Try to work on your calfs

Answer 7

i played volleyball all 4 years of high school...

I was an outside blocker/hitter.. we had to do these terrible drills that i HATED... but i feel like they did make a difference..

anyways.... "box jumps".... we had these boxes (more like stools) that were alll different heights... from like 6 inches high to 3 feet.. and we'd have to jump from the ground to a box...

so basically, vary the height you jump from short to high and do it daily (yuuuuuuuck)

Answer 8

working on your leg mucles help so much