Plyometric Volleyball Workout – Exercises to Increase Vertical Jump to Spike
Article by Ervin Sharpe
If you can jump higher than everyone else, you will get more sets and that turns into more kills and more wins for your team. If you want to be the star on your volleyball team, you have to learn how to jump higher through doing plyometric workouts that are designed for volleyball. There are many workouts out there to jump higher but you have to be able to spot the scams from the real deal. I will give you some advice on what works and what doesn’t when it comes to vertical jump programs.A plyometric volleyball workout should focus on jumping from both feet. There is no use in training to jump off of one foot if you are not ever going to jump from 1 foot in a game. Yet so many coaches train their players with all sorts of 1 leg jumping because they aren’t experts in jump training. Don’t fall into this trap, stay away from jumping off of one leg.You should also be aware that you want to jump higher and not just be able to jump forever. This seems like common sense but it’s not to most people. There are some programs that would have you do hundreds of reps of some exercises and this will not increase anything except for your endurance.Make sure you do high intensity workouts such as cleans and jumping on high plyo boxes. Stay away from the sub-maximal, high rep workouts.You have to set your goals high and train for the 50 inch vertical jump when you approach any type of training. Only this type of intense desire and training will get you to your goals. If you train to have a 50 inch vertical leap, you will at least get to 40, but if you only train to get a 40 inch vertical you might end up at 30 inches.It’s all about going after and doing so in the right way. There is a right and a wrong way to go about training to learn how to jump higher. If you have great knees and no aches or pains, you can train hard without worrying about all the little tweaks and pains that others have. For the 95% of you that have pain in some areas of you body when you jump, you need to start very slowly. Knee pain is the most common among jumpers and indoor volleyball players are more prone to it than any other athletes. If your knees hurt too bad to jump, you need to start taking glucosamine and doing very light squats with way less than the weight of your own body. You will need to use a machine to go this light. But when you do light weight under 20 pounds, you strengthen the ligaments instead of strengthening the muscles and that is what you need.Once you fee good you can start training for real by doing jump squats with a little more weight on the machine. I suggest doing about half of your body weight and doing higher reps to really build up the muscle around the knees. This is not the normal way to train if you are healthy, but you need to build up the strength in the knees and the supporting muscles before you start doing intense training.
About the Author
Is a recognized expert in vertical jump training and athletic performance.Leonel Marshall