How do I improve my volleyball jump; Help!?
I need to improve my jump for volleyball this summer and i am only 5'3 so i need definite height; help would be greatly appreciated; K Thanks!
Answers:
1st..i run..running is always good for any sport!! you can do long distance but dont forget to train for short aswell..seeing as vball you dont run long distances..only short ones..
2nd.. train your CORE! (abs)..i *usually* (when i was in better shape) did 300 crunches a day..make sure you do them properly..you cant play any sport without a fit CORE!..lol..
3rd...lift weights..do some squats and dead lift..then do some hamstrings (KEY to where you get your jump= hamstrings)..its the weight machine where you lay on your stomach and pull the weights up with your leggs to your butt..
4th..do some wall sits if you cant find a gym..make sure your legs are 90 degrees..also the wall jumps work aswell..but what i found was what we call 'boxes' where we have not literally boxes but hhmm..stools? where we would use our approach (vball) and jump up..this makes your jump more vertical than horizontal..lol..you can use a chair but make sure that once you ace one heighth challenge yourself to another..i have many scars because of this..
5th. BLEACHERS! aka bunbusters! i always hated them but hey..i could freaking jump mann!! go to your stadium (hs is good) and start from the first steps go up..run over to the next set and go down then back up..do this for ALL the steps, after you finish run down the steps to the track do a lap and restart once you get back to your homeside where you started..8 of these make a set!
6th..hhmm..oh yesss..stretching is KEY! you must be flexible..while you work your hamstrings be sure to THOUROLY(sp) stretch them..you should be VERY flexible in your hamstrings (which im sooo nott, but stretching makes you more flexible)..hhmm
7th...say your at home do some lunges..your jump mainly comes from your hamstrings and buttocks muscle! oh and can do some 'heal'-ups..find a fence where you can hang onto..and go onto your toes..do ten slow ones..meaning go onto your toes and lift your heal so that your calve flex's..then after ten good slow ones do 50 fast..after that point your toes inward (this works a different part of the calve) and repeat..then after that..point your toes outward and repeat..
Hope all of this works..you dont have to do all of it EVERY DAY! thats why there is alot..so you can switch it up..but i'd suggest you work your core ALOT! it is keyyyy for serving over hand and spiking good. :]
G'Luck!!
What I like to do on my spare time is to jump against a wall AT LEAST 50 times. It helps build stamina, strength, and will allow you to practice your jump. =)
Ppl please help me!!10 points?
i run up steep hills and stairs in helps you get a lot more hightWhat would be good inspiration or gifts to give to an injured teammate?
Wall jumps.in case you don't know what that is, it's when you stand against a wall and jump as high as you can without bending down. Then do some where you bend down, then jump. We came from a small school, so we only have a few tall girls. Anyways our coach makes us do the first ones I told you about for a minute without stopping (or 2 if she's mad at us) and the second one for a minutes whenever she blows our whistle. It's really hard at first, but it gets easier. It really helps. Trust me. (It gives you really nice calfs too.) You can also stand on a sturdy box, jump off of it into some sand, and as soon as you hit the sand, jump as high as you can.Can yougive me a job right this second?
conditioning, workng out [especially on the legs], wall jumps, ankle weights, tuck jumps...stuff like that. maybe ask your coach what you can do.How many players can you have in volleyball?
when you're on the court, try to get down as low as you can (squatting) it helps you get more height later in the jump~try the excercises mentioned by other users too~you can't jump well if you don't have the muscles! good luck!Does height REALLY matter in volleyball?
riding a horse really improves your leg muscles. or there is always playing basketball. it really makes you jump and gets you better at itHow can i find Andile Manxaile's web address pls?
Get a chair that's about 2' high and jump on to it with both legs and back off. this should improve ur jumping if u do it for about 1 min. every day, that should help.Well, since you are height challenged, there are a few tools you can use.
1) of course the best way is to work out to add vertical to your jump. A couple of things to do there, some say if you want to jump higher - jump; practice your approach over and over. Maybe practice it while reaching for something like the basketball net. Also, if you are going to work out, work on the major muscle groups that affect jumping: core, legs/backside, shoulders (yes shoulders). Some also say jump-training or plyometrics gives good results.
2) If you are looking to be a hitter at that stature, you need to practice your shots to learn how to put the ball away. Cut shots, chips, roll shots, etc. are all the tools of the smaller hitter that you should practice..
Best of luck!
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Wall jumps or lifting weights. Anything that strengthens yr calf muscles.I have volleyball tryouts on wedsday...?
I do jump squats where you squat to a sitting position and then jump as high as you canI am on a U15 volleyball team and I need a team name, our colors are Red and Black?
1. Conditioning and weight training. Work on building up your leg muscles by running, doing squats, lunges, etc. With weights do the leg press, leg extensions, and hamstring extensions. Also try calf raises.2. Work on getting more height with your approach. During your approach, right before you jump, make sure you are planting your feet firmly, then squat and get as low as you can before you jump. Also, make sure you are really utilizing both arms - this makes all the difference. When you plant and squat, extend both arms straight back behind you. At the same time as you're exploding upward, bring your arms forward and straight up with force. This will help pull you up and improve your jump. To get an idea of the difference this makes, try standing in one spot, and just sqatting and jumping straight up without moving your arms. Now try it with your arms and see the difference it makes.
U need to strengen ur legs. I sugest running, wall slides on the balls of ur feet, and most importantly bleacher jumps or jump up onto an object about the height of a bleacher for 4 sets of 20 reps.
Well you can stretch really well and then find a place on the wall or ceiling that you are not yet able to touch. Every day jump up and practice till you can touch this goal. After you have accomplished this then you should try finding a even higher place and repeat the steps all over again.
1. Strengthen your leg muscles through lifting: Start with 2 sets of ten of each of these... squats, leg curl, calf raises, hang cleans, leg press
2. Polymetrics: This consists of pushing your "jumping muscles" to their point. Start by jumping over hurdles twice through with straight legs (just using arm motion and calf muscles) and squat jumps (making sure to support yourself with both feet and getting down low)
3. Pool Work: Jumping/Running in a pool will be the best excersice to strength your vertical.
4. Running: If you do run only run about a mile to a mile and a half, long distance running builds the wrong muscles which will decrease vertical.
5. Jump Roping: Also helps, try two feet then one leg at a time.
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