In volleyball how can i work on my vertical jump?

Question

play libero but want to play all around

Answer 1

steroids... just joking

Answer 2

calves are the most underdeveloped of all leg muscles.  focus on calves as much as possible.  don't neglect your squats and lunges, but do a little extra calf work.  it'll be the difference between a 32" vertical and a 36" vertical. i promise.

Answer 3

Plyometrics...they'll help a lot...trust me

Answer 4

vertical jumps are still the best !

add some weight if you feel that you're already too light !

carry a buddy around the court and do somesquats with him...

that really works the thigh muscles...

Answer 5

Used to play through college.  Along with your other routine, you may want to do more squats, lunges, and work on repetitive jumping atop >3' boxes.  Do jumps in the air---as many as you can, as high as you can do for 1 minute---then do a squat or something anaerobic.

Answer 6

I run 3 sets of stairs at practice everyday, then do two-steps  (if you play basketball, it's somewhat like doing grapevine) so yeah, doing two-steps for about 20 minutes also helps.

Answer 7

Running, jumping specific weight lifting: leg press, calf raises (straight and bent knees), flexibility training, rumping rope (feet together).

Answer 8

start with your hands in an "x" , standing 2-3 feet from the net.when someone sets it to you, have them set it along the net. when it reaches its highest point, with your feet do this:

left                           right left. dont skip on the last 2. plant your feet on the right, bend with your knees and jump. hit the ball as if you are serving. (smack it down) :P when you jump, you should be 4-8" from the net.               ((distances vary... this takes time to perfect, but its kewl wen you... 1234 BUMP SET SPIKE SCORE!!))

Answer 9

Three exercises that help to improve vertical are:

1) Jump Rope

2) Stair Training

3) Bicycling.

Your goal is to try and refine your fast twitch muscle fibers which is best done by rapid movement.

Although weight training is important, that may add mass and slow twitch muscles if you do too much.

When you do weight train, you want to focus on muscles that aren't being heavily used in Volleyball. This will balance your leg muscles and prevent injury or pain. Refer to the causes of tennis elbow. The biceps and forearm over develop, while the triceps and back of the arm aren't able to balance the tennis swing. This causing stress on joints and ligaments.