Volleyball Training Journal, Issue #062

October 12th, 2016

1) NEW TRAINING VIDEOS

2) DEPTH JUMPS TO INCREASE THE VERTICAL

3) TIPS FOR ELITE SETTING

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1) NEW TRAINING VIDEOS

I am excited to announce my new training videos are available for download! Follow the link for more info.

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2) DEPTH JUMPS TO INCREASE THE VERTICAL

Depth jumps are a form of plyometric training, also called shock training.

The depth jump is performed when an athlete drops off a box, lands briefly absorbing the shock, and then immediately jumps as high as possible.

Basically, the shock of the landing creates energy which is stored in the legs and then used immediately in the following vertical leap.

To learn the depth jump, first start with a box 6 to 8 inches off the ground. Step off the box then upon landing immediately jump up as high as you can. Land softly and hold the position for a second.

When done correctly, the landing period (time on the ground before the jump) is usually less than 0.2 seconds.

Some important tips for practicing the depth jump…

* Finish the jump with the hands going up high overhead.

* In the beginning, the land to jump may be slower than optimal. As you gain experience, the change of direction becomes faster which results in more energy transferred to a higher vertical jump.

* Never do more than ten repetitions per set because the jumps are very taxing on the neurological system.

* Drops from higher heights are not recommended until an athlete can squat at least 1.5 times his or her bodyweight. This is because the shock can be three to four times the athletes bodyweight.

Follow the link for more vertical jump tips.

Are you interested in increasing your vertical a few inches in a short amount of time, check out my new volleyball training products.

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3) TIPS FOR ELITE SETTING

A great setter understands how to “better the ball”. The focus isn't always on setting a perfect ball. The focus is on setting a perfect ball for the given situation.

Some situations are very difficult for the setter to deliver a great set. Often it's not worth the risk to trying to force a perfect set.

A great setter quickly recognizes a tough setting situation. Instead of perfection, the focus is on just delivering a more hittable ball.

For more setting tips, visit my latest page on setter training.

That's all for this issue.

As always,

Get strong and explosive,

Dennis

NSCA Certified Strength and Conditioning Specialist,
President, Strength and Power for Volleyball LLC