Volleyball jumping skills are important for success in volleyball.
If you're new to jump training, as a beginner, it's important to get a grasp on the concepts behind plyometric activities.
Learn about training concepts such as eccentric versus
Also, study about the importance of the stretch-shortening cycle (the counter-movement of the legs) and how this factors into the ability to start moving quick.
Knowledge of risk factors can improve the athlete's safety when performing plyometric exercise.
Injuries can occur when proper training procedures are violated and may be the result of an insufficient strength and conditioning base, inadequate warm up, improper progression of lead up drills, inappropriate volume or intensity for the phase of training, poor shoes or surface, or simple lack of skill.
Before adding any drill to an athlete's plyometric program, proper technique must be demonstrated to maximize the drill's effectiveness and to minimize the risk of injury.
Jumping High to Block
The athlete's level of strength must be considered before he or she performs plyometrics.
For lower body plyometrics, the athlete's 1RM squat should be at least 1.5 times his or her body weight.
Because plyometric exercises involve quick movements, the ability to move rapidly is essential before beginning a jump training program.
The athlete should be able to perform five repetitions of the squat with 60% body weight in 5 seconds or less.
Backsquats for Volleyball
Balance is the maintenance of a position without moving for a given period of time. Many lower-body plyometric drills require the athlete to move in nontraditional patterns.
These types of drills necessitate a solid, stable base of support upon which the athlete can safely and correctly perform the plyometric exercises.
Athletes should perform balance tests.
For example, an athlete beginning a plyometric training program for the first time would be required to stand on one leg for 30 seconds without falling.
An experienced athlete beginning an advanced jump training program must maintain a single-leg half squat for 30 seconds without falling.
Physical maturity should not be the sole determinant of plyometric preparedness.
Psychological maturity is a necessary component before beginning plyometrics.
The athlete must demonstrate the ability to follow the coach's instructions before proceeding with plyometric training. If he or she does not, plyometric training should be postponed. Injury, overtraining, or undertraining may result if the athlete is inattentive to instructions.
Volleyball Jumping High to Spike
Volleyball jump training exercises range in intensity from low to high.
Low intensity exercises
Medium Intensity Exercises
High Intensity Exercises
Vertical Power Jumps
Cone Hops (Multiple Hops with Sprint)
It might sound kind of obvious, but if you want to
jump higher, you need jump. Most untrained athletes will
increase their vertical just by spending more time jumping.
So don't forget, if you want to jump higher, it's important for your volleyball strength and conditioning workouts to have jumping exercises.
My training videos are available for download (buy or stream online).
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