Everyone who plays volleyball knows the real essence of having exceptional jumping skills. So, you need to take time learning how to increase your vertical leaps (if you lack this capability). But, how to start with?
Volleyball is one of the favorite sports and pastimes of most people. Isn’t it nice getting along with your friends or family with this sport? Imagine those precious laughs and giggles, loud thrilling screams, and unique bonding.
On the other hand, volleyball competition is one of the most sought-after events. Have you been dreaming to line yourself alongside some of the volleyball superstars? Blessed are those with good heights, but what about those aspiring ones with quite a small physique?
Don’t put yourself down, or don’t allow others to belittle what you can do! There are many effective ways to solve this issue. Knowing how to increase your vertical jump is the key!
Improve your posture
Mechanical errors might likely happen if you have poor athletic posture. You tend to struggle more because of a fatigued body. What causes poor posture? It is commonly due to structural deviances together with imbalances and weaknesses in teres major, teres minor, latissimus dorsi, spinal erectae, and other connective tissues and muscles together with the posterior chain.
Though, you can do some exercises to improve your posture and do well on the court.
Build motor control and dynamic balance
Kinesthetic awareness or the ability to control your body while moving is highly essential to develop appropriate jumping mechanics.
To boost your leap, you also need to focus on motor control, proprioception, and improving the movement recognition that your body creates while landing, jumping, and shifting direction.
The most important part, get yourself out of the room and perform some exercises intended to build and strengthen your muscles for a higher jump!
But, what exercises are we talking about?
Some of them are:
Simple it may seem, jump rope proves to be an effective exercise to increase one’s strength, specifically your legs. Aside from being good for the vertical leap, it is also an efficient cardio and boosts the size of the calf muscles. It is recommended to add a jumping rope for about 30 seconds in your regular exercise and see major results after some weeks or months.
A great exercise for maximizing your leg capacity and strength since it hits lots of muscles, which include the front to the glutes and hamstrings. Squat develop the endurance a person critically needs to last through the whole match as well. A little reminder: rest 2 to 4 minutes before the next set of squats. This way, you won’t injure or damage your muscles or body.
A type of power development exercise, jump shrug is well suited to sportspersons or athletes for developing explosive strength. Aside from volleyball, it is also used in many sports variations. The power development in the hip extenders is crucial especially those which include sprinting, lunging, and jumping.
It is merely about jumping on a box. Box jump is considered as a low impact exercise, making it an excellent exercise option for increasing the vertical jump. Doing it means allowing your body to do a higher jump volume and taking less amount of time to recover. It is performed from a standing still position which makes it good for improving the rate of force development and explosive concentric strength.
Trap bar deadlift
Another popular exercise for increasing vertical. Its pattern of movement and set up has a similarity with a vertical jump. When utilizing the trap bar, the weight is focused. This enables your torso to keep more upright. Your quad would be activated as well with this exercise.
A depth jump is a form of plyometric. When done and programmed in a correct manner, you can expect to increase your vertical leap. And, that’s an assurance! It is more than just building strength because depth jumps can also help train your body. When doing it, don’t load spend more time loading in a full squat or on the ground. Develop a quick response!
Hang power clean
Although not a quite popular exercise, its importance is never denied especially when we are talking about improving the vertical jump. It does a good job of proving it is worthy to be included in your daily routine. Hang power clean is an Olympic weightlifting workout that requires lots of power, force, and speed. It takes proper practice and coaching, though, before you fully benefit from it.
You will be the one to decide how intensive your exercises would be to make your thighs stronger. That would solely depend on your skill levels and age. Deadlifts and squats provide a great foundation of strength. Leh exercises, lunges, and other exercises also help.
…but, have a recovery plan!
Your muscle will have a tendency to torn down during training. An outstanding recovery plan is important so you can see the results you want. It is not just about adhering to your weight training program, but also about giving recuperation to your weakened muscles. This way, you can prevent any potential injury.
Have a quality diet plan
Often, one of the most ignored aspects. Make sure to integrate a healthy diet into your routine. Know what you should eat and how to blend foods to improve your vertical leap for the best performance. If you’re uncertain, ask the help of a professional since he or she has all the knowledge and expertise you need to develop as well.
Jumping is something that some athletes are great at while others aren’t. Not to worry too much if you were not born a natural jumper. There is so much room for you!
Increasing the vertical leap for volleyball is not that easy. You need to put in more sweats in order to achieve the level of jump you want. But with the right principles coupled with consistency and persistent, there is nothing impossible.