The seated box jump coupled with the depth jump are both great volleyball specific exercises. They helped us get more height on the block and made us fly in the air faster for the quick plays. Med Ball Slams
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Split Jump Lunge. This is ideal for strengthening muscles in the quads, glutes, hips and hamstrings. This exercise should be done working towards full range of motion going into the lunge part of the jump. Assume a squatting lunge position, with one-foot forward and the other behind you.
Plyometrics In Your Volleyball Jump Training. Plyometrics exercises significantly increase muscle strength, the stability in your joints and the coordination of your body when jumping. This is achieved by Targeting Essential Muscles that are used during the jump motion. By performing Plyometrics you are building the Explosive Power, which you need to Jump Higher.
Tuck Jumps – 4 sets, 8 reps – 2 minutes rest. Alternating Jump Lunges – 4 sets, 10 reps – 1 minute 30 seconds rest. High Reach Jump – 4 sets, 6 reps – 2 minute rest. Workout 2: (Ab Workout) Russian Twists – 4 sets, 30 seconds per set – 1 minute rest. Flutter Kicks – 4 sets, 30 seconds per set – 45 second rest.
First, start with a box 12 inches high. When you can depth jump up to the same height as the box, you can increase box height. Squat Depth Jumps and Depth Jumps are the most intense plyometric volleyball exercises and should only be attempted by advanced athletes.
This exercise will help you learn to use the momentum you gained from jumping off the bench, to make your reverse jump up higher. Tip #3: Build your lower body. Resistance training is a great way to increase your strength. A few exercises to start with are leg presses, Bulgarian split squats, calf raises, and deadlifts.
Jumping rope is a great workout for a volleyball player. It focuses on foot speed, coordination, timing, and leg strength. When you are doing this, the biggest key to jumping rope and improving your vertical is keep on your toes the entire time.