Volleyball♥?

Question

what is the best way to improve your vertical?

im 5 foot 4 inches..and i can block pretty good, i just need ways to improve. :]

10 pts for best♥

Answer 1

go to the beach, or a place w/ sand, and work on 10 sets of jumpin up n down etc. work ur calf muscles. good luck. i love vball too!

Answer 2

The thing that helps me the most with my vertical is sand workouts! You will be amazed on how much of a difference this makes. Try for 3 times a week.

Some things to do in the sand:

tons of tuck jumps!! do them in minute intervals 5 times

also try butt kicks

jumping jacks

normal jumping

-once your on the court it will be soo much easier to jump!

Answer 3

Increasing vertical jump comes down to a lot of hard work. No program does the work for you.

What I'm trying to say is that anything you do to train your vert is better than nothing and will benifit your jump ... but it does take a lot of hard work.

Before I tell you what I've done in the past, I want to mention a few things about technique.

Footwork: Get comfortable with the footwork. If your right handed (opposite if your a lefty) it has to end with a small left followed by a big right left heel to toe rocking motion. Practice this untill you are 100% comfortable. Also the faster you are moving horizontally during your hitting approach the higher you will jump.

Arm Swing: I can't emphasise arm swing enough. You HAVE to swing both arms to full extension as if you are trying to grab a rebound in basketball. Swing your arms as aggresivley as you can. It really does surprise how many players are very weak in their arm swing for jumping. How important is arm swing ... I watched a short video by the U.S. Olympic training centre. They studied the performance of US National Team women's player (Keren Kemmner) They came to the conclusion that she was not swinging her arms aggresivley enough. They put her on training program and she increased her jump by 4 inches in a month! ARM SWING IS HUGE IN JUMPING.

Most of these exercises can be done at home without any equipment.

The exercises I did with great results were:

Skipping rope - with or without the rope. Find a cushioned surface if possible. Dont use your calves for this one. Jump and land flat footed keeping your legs always bent to get a great burn in the quads. These jumps shouldn't be any higher than 6 inches.

Calf Raises - one leg at a time on a step. lower your heel as low as it can go then raise to full extension. Do 5 sets on each calf.

Scissor jumps - start in a lunge position ( knee just above the ground, back straight, opposite foot infront) Jump in the air and switch the position of your legs. Jump as high as you can every time. Concentrate on using your glutes for this one. Don't allow your knee to go past your toes on the front leg when landing. Wear kneepads if you tend to bang your knees on the floor.

Quick ups - this a fast calf jump exercise. Jump as high as you can using only your calves. Try not to bend your knees at all. The split second you land, jump again as high as you can. Don't land then jump again, you almost have to start your jump before you have made contact with the floor.

Run stairs - include running every second step, single leg jumping every step. Double leg jumping every second step. increase the number of reps and number of steps jumped.

Sport jumps - Do a few reps of sport specific jumps ie. hitting approach and blocking movements with jumps. Teaches your body how to apply all the work you are doing to your game.

After about 6 to 8 weeks, I started the program over and used weights. Ankle weights worn as ankle weights make for a harder work but not very effective. Your much better off using three ankle weights attached end to end to make a belt to put around your waist. Weights on the ankles make it harder to move your legs but the weight is under the muscles you are trying to strengthen ... weights around your waist are above the muscles you want to strengthen. I bought a weighted vest with eighty 1/2 pound rods so that I could slowly work my way up to 40 pounds.

Hope this helps. Good Luck!

Answer 4

Work your stomach and thigh muscles. I played middle blocker and those were the major things that I had to work on to jump higher.

Answer 5

Work on your calfs...because you calfs are a major part of your jump:

-You could walk on you tip toes...go up and down on your tip toes slowly (I think these are called "calf raises")

-Also, try jump as high as you can without bending your knees and thrusting your arms (do 3 sets of about 25).

-Just add some other calf exercises...but your calfs should be VERY sore the next day...(so start off by doing this every other day or so).

Also, work on your quads...maybe do some squats and then you can throw in some quad jumps!

Good luck!

Answer 6

1. Stretch - aside from reducing your chances of injury you are also allowing your muscles to have a warm up before the actual activity. It will also put in a few more inches in your jump because it gives you more flexibility.

2. Weight training - put in weights in your ankles and/or vest and try to jump rope with them. This will add more strength in your muscles for that added force when you do that leap. Workout your abdominals very well as this will increase chances in that leap.

3. Squats - try squats; do at the very least 50. You will tone your leg muscles here very well and help you make that leap.

4. Jump soles - it's a fun way to exercise yourself and let you have a feel in jumping longer and further. Put in those jump soles and enjoy those jumps while working on your muscles.

5. Plyometrics - this shocks your body parts specially your muscles and gives it more strength. This will help you increase the inches in your vertical leap.

6. Sprint - sprinting is a little though but it will work your calves better and give you a longer stride.

7. Consistent - aside from all those weight training and other exercises you need to be consistent in your routines. Move your body everyday. You can run a few rounds in a day or play volleyball or basketball.

8. One or two? - How do you jump? Do you jump with one first or do you jump using both? A good technique if you are used to using both is to use your hands and swing it back while you bend your knees.

Your arms must be able to swing its way up once your knees are up. If you are going to be jumping with just one, try lay-ups (basketball).

You need to do this all the time. Until your leaps become higher and you reach the rim that is when you know you have done well.

9. Goal - have a goal. One way to increase your chances is to have something to look forward to in the end like 'I want to increase my leap because our game will start on Tuesday'. This will motivate you in achieving it and even increase your vertical leaps. Set your mind into it!

10. Perseverance - stay in the game. Be disciplined and put yourself to your limits. Never tell yourself you can't jump higher, work for it. By working for it your vertical leaps will not only increase but will help you in your game. Motivate yourself and never say die!

Answer 7

The best way to to do reps of  squats, wall jumps  and apply weights to the legs

Answer 8

I'm trying to do the same thing right now actually and I noticed within the last month mine has increased a good amount of inches without me knowing it. My conditioning with the team has helped. You should work on your approach a lot. Pick a spot on a wall and then back up, take a step forward, squat way down, swing your arms back and jump to the spot. Keep doing that for about 30 seconds if if you can do it longer go for a minute. Then pick a higher mark and try to get to that, loading your muscles and then releasing is what gives you an explosive power to jump higher. Simply crouching down and then springing up with both hands up and then snapping right back down into the crouch instead of standing up will help tremendously because you're not letting your muscles have a break and they build up to that explosiveness. Also, find a small stool, one that can hold you, won't break, and that isn't TOO high just yet. Swing your arms back and jump fromthe floor to on top of that stool. Keep doing that over and over. Then gradually when you feel comfortable, get a higher stool and work on that but make sure you can jump that high, don't want you getting hurt. Also, while just hanging out in my room I used to do the "pick a spot and jump" thing I said earlier. Well I picked the ceiling because it was just out of my reach and I had to REALLY explode to reach it. Now I can rech it no problem after practicing that a lot. Of course you should do strength training as well. Do lunges to work your quads and if you can get to a weight room definitely work on the calf and thighs machines. If you can't, get against a wall and slide down while bending your knees to make your thighs parallel to the ground. These are wall sits. You use your own body to build up muscle and it works great but hurts like a motha! lol but if yu do this for 30 seconds and eventually a minute or longer you'll have some killer quad muscles. Also, find a line on the ground somewhere or draw one or lay a piece of string or something and jump from side to side clearing the line but in short little jumps, not big ones which is why you should have a smaller line. Jump just from your toes area and this works your calves to get ready for jumping in spirts like that. Good luck, if you work diligently at it you'll definitely see results.

P.s. I've been wearing ankle weights a while now and I think they have helped a lot. Get 3 or 5 lb ones for each leg and put them on. Do your jump training with them on if you can hack it and you'll see great results or just wear them around the house and during daily activities and you'll build up some muscle and faster running.

Answer 9

hey thanks for the advice. and if you wantt he ten points, there is an open question with no answes an ill jsut pick you thanks!!

Answer 10

The best way to improve your vertical is to jump rope 10 minutes a day.

it's as easy as that!

Answer 11

First get your serve then you'll get better, I hope.