Exercises for Jumping Higher in Volleyball?

Question

hey guys, I'm a 15 year old 5'7" Volleyball player, and this year, the net is higher because of the higher level of volleyball that I'm playing.

I'm a shorty (>.<), so I need to be able to rely on my vertical jump height to be able to kill balls and block hits etc.

anyone have any exercises that I can do at home that will improve my vertical jump?

thanks!

Answer 1

I found these exercises to be pretty good

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1)Alternating split leg jump - Start in the lunge position with your right leg in front.

Then jump (using your arms as you usually do while jumping) up into the air and land back in the squat position with your left leg in front.

Immediately after landing explode upwards again landing with your right leg in front.

Do 8-15 jumps or until breathing heavily with at least 40 seconds rest.

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2)Knee Tuck Jump - Jump as high as you can, and get your knees towards your chest.

Do 5-10 jumps or until breathing heavily with at least 50 seconds rest.

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3)Single leg bound - Bound/Hop on one leg with the other leg looking like it&#039;s cycling backwards

Do 5-10 jumps or until breathing heavily with at least 45 seconds rest.

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This isn&#039;t a plyometric exercise but it works really well for speed and jumping height, and you can do while on the computer, eating dinner, or even watching TV;

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This exercise strengthens your lower leg extensors, otherwise known your shin. Point your toes towards your shins, as close as you possibly can and hold it for as long as you possibly can. It works wonders.

Remember plyometric exercises should be performed fresh and at maximum intensity. This type of exercise should always be performed on a soft surface as they can damage your joint when don on concrete, tartan, ect.

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Note;

Once you get tired from these exercise and you&#039;re struggling you should stop. If you continue these exercises while your puffed-out they will no longer be as effective.

Answer 2

Jump for 30 seconds trying to get your knees to your chest then do mountain climbers as fast as you can for 25 seconds then repeat.  Jog it off after.

Answer 3

look up plyometrics..they hurt like heck but will get your jump higher and will get you in shape.

Answer 4

Quick bursts of power are important to any athlete who wants to take her game to the next level. Basketball, tennis, soccer and volleyball players use power to jump higher and change direction rapidly. Runners need that explosive push to conquer a hill in the last mile. So do swimmers poised to fly off the blocks or cyclists making that last push for the finish line. Plyometrics can help any athlete improve balance and coordination while gaining strength and agility.

Eastern European track and field athletes were the first to use plyometrics beginning in the 1960s. They realized, and studies have since proven, that muscles store elastic energy. When body weight stretches the muscle quickly--such as when you crouch down before jumping high in the air--nerve endings tell the muscle to spring back equally fast. That quick, successive shortening and lengthening of the muscle translates to increased explosiveness.

More at web page!

Answer 5

wear a weighted vest or carry weights and do frog jumps a lot to make it seem lighter when you jump normally. Also swinging your arms to help you get in a better momentum.

Answer 6

usually helps when you practicce juming. when you use mosly your lower leg. so try excersizing that part of your body.