Aiming to do incredible high jumps in volleyball? Turn your dream into reality by doing the best exercises below!
A high jump is a very important requirement in any sports, especially in basketball and volleyball. A vertical jump is like a dish. We cannot fully enjoy our meal and satisfy our craving stomach without a delicious dish. The same goes for volleyball. You cannot achieve a high score and beat your opponent if you don’t equip yourself with the best armor, which is a high jump for defensive end offensive goals.
Jumping skills separate the great players from the good ones. Whatever your height or build is, you can easily learn how to jump higher to slam down the ball to the throat of other teams in a more efficient manner. With proper preparation and a good set of exercises, this won’t be impossible to achieve. So, are you ready to conquer the arena and show your real jumping talent? Below are the best exercises you need to do now!
This exercise has been proven to restrict strength and boost leg strength. It builds explosiveness and power. The form of box squat you need to do depends on how long your legs are, how tall you are, and some other factors.
With the split squat, you tend to train your legs individually. Good for generating a balanced strength on both legs. To do this, you will need a barbell or a couple of dumbbells on each of your hands. Position a bench after you and put your one leg on it.
Bulgarian Split Squats
It is a one leg version of the squat. Aside from being effective at increasing vertical leap among volleyball players, Bulgarian split squat is also popular for being safe if you don’t want to avoid spinal loading.
Falls under the simplest exercises that any athlete can do, the purpose of toe/calf raises exercise is to strengthen the calves and toe muscles. It allows for better jumping skill.
A deadlift is a form of pulling exercise that gives more emphasis on the posterior chain including the lower back muscles, glutes, and hamstrings. It works the arms and back muscles. Athletes can also benefit from the hip and knee extension power it provides.
Trap Bar Deadlifts
What’s good about this type of exercise is that it is much simpler to learn and do appropriately than the squat and deadlift. It exercises your hamstrings, quads, and posterior chain. Taller volleyball players or those with longer legs may find trap bar deadlift a breeze exercise because it allows them to get a full variety of motions.
Depth jumps helps build reaction and build. It will reinforce your strengthening power so you can be able to add inches in your vertical jump.
With box jumps, the goal is to jump on top of a particular object. You will need a stable and sturdy box to stand in on.
If you want to gain more amount of explosiveness, power cleans are your best source. Though, it is complex because it combines maximal force and speed, thereby, requiring proper technique and guidance. It involves plenty of hip movements to help you hop at a higher level. In addition to explosiveness, power cleans build power and speed as well.
Hip Flexor Stretch
Try hip flexor stretch and you would surely surprise with the result. Just strength your hip flexors for around half a minute, twice on every side. Then, jump.
One of the best movements if you want to build posterior chain strength. Reverse hyperextension includes a hip extension to work the spinal electors, hamstrings, and glutes – all of which plays an essential role in hopping.
Volleyball players are known for being front side dominants, hence, a lot of strength is needed to maintain balance all through the entire game. Face pulls are great for strengthening your upper back as well as the back of your shoulders. Do this exercise with a cable or pulley machine.
One Arm DB Rows
A classic exercise, one arm DB rows is specifically ideal for strengthening the posterior. You can either do it for high/light reps or low/heavy reps. You merely need to hit the angles required for strengthening the shoulders’ back.
Food and Your Weight
The jumping becomes tougher for overweight individuals. Therefore, it is important to check your weight regularly. If you need to trim down some fat, a cardio exercise could help you as it burns a lot of calories.
When it comes to your food, consume less calorie and more protein. Keep track of what you eat to give you a guarantee that you are in the right lane.
Shoes that Make You Jump Higher
Yes, even your shoes make a difference in the way you jump. Various styles have been designed to help athletes improve their vertical hop. Your goal is to find a good pair of shoes that won’t hurt your toe, something that can provide you with great comfort and confidence when worn.
Go for shoes with force producing technology and built-in shock absorption. There’s a product popularly known as Springback Insoles that has been used by many non-professional and even professional athletes from the USA Olympic Teams, NBA, NFL, and MLB.
When shopping for shoes, look for lightweight and low cut pair. It should also have a secure fit to jump higher and avoid loss of stability. Clearly, choose a sneaker with the proper size, though make sure to leave about 1/3 inches gap at your big toe. Those with great traction are also recommended. This will enable you to prevent potential slippage in the court. A stiff sole shoe proves to be necessary, too. The sufficient amount of stiffness will offer spring and flex that can add more inches to your leap.
Include these drills and techniques in your daily routine and you’ll start to feel a massive difference in how you jump. Persistence and dedication are your best friends.