Summer work outs for volleyball players.?

Question

So I'm about to enter college next year and playing at a very competitive, high D2 school. I have terrible knees so I'm limited to some exercises but mostly I'm trying to slim down a bit in my thighs and trying to get my vertical back up. I'm 5'9" and can touch 9'6" spike approach, but I want to touch rim. I also want to get faster. Any suggestions on how to slim down, jump higher, and get faster?

Answer 1

I also havce bad knees and i play volleyball. Slimming down should help reduce the pain in your knees. I know that lunges are a good way to slim down thighs but they can be tough on knees. Pilates can help and wont hurt your knees. Practice jumping at the net or a wall and try to get higher than your last time. If you put tape on your hand and do your approach to the wall, then stick the tape on the wall like hitting a ball you can see how high you are jumping and know if you are improving by using the tape each time. SPrints can help you get speed. if it hurts your knees to do sprints or go running you could try swimming to get a work out.Eating healthy while excersing should help you slim down also. good luck!

Answer 2

To help strengthen your knees, you need to go to the weight room and do 3 sets of reps 3 times a week on the machine that works your quads. Its the one you sit on and put your legs under the bar and lift towards you. control the weight as you go up by counting to 2 and control it going down by counting to 4.

to get your verticle up, you need to do alot of jump training. i reccomend different levels of plyo boxes. just make sure you have a spotter for the really tall boxes.

to slim down, watch your carb intake and make sure you are doing at least 3 days of weight training and 5-6 days of cardio at least 60 minutes. good luck

Answer 3

to jump higher stand on the edge of a step facing into it, and keep your toes on it lift down and up , so a few sets, it WILL make you jump higher.