How to get a better..?

Question

virtical..

My virtical jump is about 8 inches..

That's not very high..

I've played for 6 years..

I have a strong hit so the only way to make my kill better

is to jump higher.

I'm in volleyball conditioning so that helps, but it's only 2x a week.

So what are some really good exercises to make my virtical jump higher?

and my legs stronger altogether?

Answer 1

The easiest thing to do to improve your vertical is jump rope. "Speed jumping"-when you try to do as many turns as possible in a set time- is good for exploding to hit. Make sure you are doing one jump per on turn of the rope though NOT like the old preschool way of jumping rope. It also helps with your endurance if you start by doing 10 sets of 30 seconds then keep moving the time up from there as you get better.

You can also make a jump box. It's pretty much just a box that you jump up and down from. Make sure you are using the right form for jumping so you don't hurt yourself. Trampolines, stairs, power skips, wall sits, and weight machines will help with building muscle too.

Don't forget to take at least a day off to give your muscles a rest. And STRETCH, lots of water, protein, etc.

Good luck!

Answer 2

you should get a trampoline it will also tone your legs and make them strong

Answer 3

you should try weightlifting and plyometrics also core strength because your abs help protect your back. work out on the days that you aren't conditioning but have at least 1-2 days of rest.

for weightlifting

squats 3x10

leg press 3x10

leg curls 3x10

leg extensions 3x10

calf rasies 2x25

plyos

pillars/planks

squat jumps

block jumps

core

crunches

v-ups

supermans

this should help running stairs also bulids leg strength

by the way i'm short 5'2" my reach is about 6'3" and i touch 8'3". and this is what helped me. sometimes just jumping helps. and very important to strech before and after work outs also strech when you wake up and before you sleep.the more flexible you are the higher you can jump.

Answer 4

PRACTICE

Answer 5

Hello,

There is a form of aerobics that helps progressively over time that may help you. Perform this 3 days a week.

Its simply put, "stair stepping". The exercise involves you stepping up onto a stair starting with the right foot lifting you onto the stair followed by the left foot, then stepping off with the right followed by the left ending with both feet on the floor.

of course, repeat it over and over again.

For the first two weeks perform this for a period of 10 minutes. Make sure that the stair is at least 5 inches from the floor to the top of the stair so you can get a good work-out. Believe me, after the first five, you will want to stop! Don't, just drive on! During the time period, right in the middle, (5 minutes) switch feet, IE step off on the left followed by the right for the remainder of the time.

The next week, go for 15 minutes. You should be acclimated by then, and the 15 will go by quickly.

The following week, increase the hight to 7 inches, and go back to 10 minutes, At first, you won't notice the extra height, but after two minutes, you will! And the following week, increase the time to 15 minutes.  

Remember to strech before and after, and be sure to have some good, quick music playing to first off, distract you from your legs, and second, to keep time.

This exercise will increase muscle tone, strength and stamina, not to mention, your spike! It's also great for cardio as well.