How to get better vertical jump for volleyball spike?

Question

Hi, boys volleyball season doesn't start for another 5 months.

And In that 5 months i want to improve my verticals significantly,

I'm 5'11, and i hope I can smash the ball downwards, and block with whole forearm over the net to press the ball down. I don't have ankle weights and don't plan to buy them unless i really need to, also only one dumbbell of 10lb and 5lb. I also don't plan spending money on programs.

**Is there any very effective routine that I can do.

EX: Sets of how many of this_____, then after that do # this_____

Answer 1

Run hills.

I'm also 5'11", although I am female.  =)  I play middle attacker/blocker on my team.  I am told that I have some pretty nice hang time and I can jump so that my elbows are up to the tape.  Yes, that is on a girls net but I'm proud of what I've accomplished. =)

Running hills, sprinting them, is an AWESOME way to strengthen your legs which will improve your lethal leap.  Also, circuit training is fantastic. Try doing workouts for 30 seconds at a time, and then immediately switching to another.  

1.)  Star drill  -  on ONE leg, hop clockwise at the tips of an imaginary star on the ground

2.)  continuous approach jump

3.)  continuous block jump

4.)  tuck jumps (tuck your knees to your chest, these are quick)

5.)  deep knee jumps (crouch all the way down, arms back ready to swing forward, and jump up - repeat this without stopping for the 30 sec.)

If you find these become easier, increase the amount of time you do them for.  Think about the muscles you use (your legs!) and make up your own 30 second drills.

Good luck, and be ambitious!!

Answer 2

Well, I'm not a boy, LOL but i can tell you that net drills are THE BEST!

I have been in volleyball for 4 years and net drill are what's getting me to spike the ball better.(I'm only 5'7")

  

1.) Grab a partner and put 'em on the opposite side of the net as you. First grab a volleyball and jump as high as you can to HAND it 2 one another OVER the net. Do this all the way down the net.

2.)Squats!!!!! Put on your favorite song and do double and triple squats through the whole thing. Do it at least twice a day. That will work your calf muscles and your thighs.

3.)Get good volleyball shoes... I recomend ASICS

    

Answer 3

run everyday

do squats

do lunges

run and jump in the sand

play beach volleyball

practice on a higher net and get used to it so regular seems small

if you can get a medicine ball and do alot of jumping and squat sprints with it

practice approaches and block jumps in the sand to strengthen your legs

get a gym membership and work out and lift weights everyday

***hope i helped and good luck!!!

Answer 4

do wall taps, and do a lot of jumping. heel lifts will be good too. stand holding something and slowly bring your heels off the floor and then back down (but don't touch your heels to the ground, go just above the ground) and you can also do butt kicks (jump in the air and kick your rear with both your feet) and tuck jumps (pull your legs up towards your chest.

frogs might help too, squat down so your rear is touching your ankles and then jump up as high as you can.

Maybe do 4 sets of 15 or 20.