Want to know how to jump higher in volleyball and dominate the game like a pro? Secrets revealed!
All volleyball players need to make vertical jump an important component of their game routine. A good vertical jump height is an excellent skill you should possess both defensively and offensively. In addition, it offers a better angle and more force when doing a ball spike. An improved vertical jump will also help you to defend a spiked ball from your opponent.
Start by having confidence
When we say confidence, it is not only something you set aside when playing sports games. Confidence is what you need once you step up in the court. This plays an integral role that makes or break your game. How do you obtain the confidence you need? Simply start by imagining yourself being the best player you can be. Picture yourself having higher vertical leaps, seeing yourself serving better, and any other things that will help you get a full self-confidence.
Get quality shoes
Can a singer sing beautiful songs if her mic sucks? Do you think an artist can draw beautiful images if his drawing tools are of low quality? Definitely, NO. The same thing applies to athletes. As much as possible, wear good sneakers when playing a volleyball. It makes a huge difference.
Poorly supported legs and feet lead to an injury. By wearing quality footwear, you are improving your performance through an increased vertical. This allows you to reach your potential at the game. Ask the professionals at the store to help you pick the pair of shoes that will suit best to your feet.
Don’t overtrain yourself
Moderation is key. When starting to practice jump exercises, it is suggested not to begin with high set numbers or reps. We know how excited you are to show to your teammates and opponents your “hidden” jumping talent, but you will only put yourself behind if you overtrain. Start your sets and reps at the recommended starting levels and you will surely go a long way.
Rest. Rest. Rest.
As have mentioned earlier, overtraining is bad. Thus, take time to rest your tired body so that it won’t get harmed. Many believe that exhausting themselves would be a great help to yield better results, which is actually NOT. It is also the perfect time for your muscle to build itself again and make it stronger. Rest and you will see a difference.
Have the right gear
Also, make sure you are wearing the right gear, or else, you can trigger tension on your joints. Among these gears include good shoes, knee pads, compressors such as on the arms, legs, etc.
Drink plenty of water
Doing exercises will eventually dehydrate your body. So, make sure to always bring with you a big bottle of water to help restore your balance. Many recommend adding a pinch of salt to the water because it helps them to balance out.
Eat a good amount of protein and vegetables
Ensure that you are only eating the right foods. The food you eat affects the outcome of your game. Eat those vegetables, fruits, and protein like eggs. Do not opt for canned or processed foods because they will only make no difference in your body.
Get the right attitude
You need to be optimistic. Yes, it is difficult to believe that you can jump high like your favorite volleyball player. However, thinking this way would only bring no benefits at all. The best thing to do is visualize doing what popular players have done. Having this kind of mindset will help you achieve your goal, and that is to increase your vertical jump. Don’t let other people surround you with negative thoughts or feelings, too. What you need is a total support, so seek it from your family, friends, or even professionals.
Integrate exercises and workouts that will make you jump higher
Various exercises and workouts can be performed to improve your jumping ability – from simple exercises (e.g. stretching) to complicates ones (e.g. plyometric).
You can try…
Stretch and jog
Go out and jog for around fifteen minutes. Stretch out your muscles by raising up one hand while the other hand clutching your raised hand’s elbow behind your head. Perform this interchangeably using both hands. Repeat eight times.
To do the toe exercises for strengthening your calf, start by standing up with flat feet on the ground. Raise your feet with your toes pushing the ground off with the heels up. Stay up for five seconds. Allow your heels to go down slowly. Do this exercise ten times.
It helps develop explosive power through your hips, calves, glutes, and quads. Squat down at 90 degrees angle to your knees or where your glutes and hips are near equivalent.
Used for strengthening and toning the hamstrings, abs, and arms by putting the body in a push up positioning. Move up and down your legs to your chest as though you’re climbing a mountain.
You need to make height once you leave the floor. This drill will help strengthen your buttocks and hips to avoid knee injury.
Knee tuck jump
It engages the strength of your body, helping you sprint quicker and jump higher. To start with, stand with your feet apart. Jump straight upward and then raise your knees when you leave the ground. Extend your legs to land.
You need to aim for these exercises. Do not expect the result to improve over the time. Keep in mind too, that overnight results don’t happen. Though, you can add improvements progressively. This will add up to an intense improvement over years and months.
It is really difficult to imagine the sport of volleyball with no vertical jumps. Its importance is extremely visible – both for volleyball defenders and attackers. Having a higher jump enables defenders to block attacks from opponents easier, while attackers have a better chance to land the ball on the court’s opposite part successfully.
So, start kicking your arms and legs and expect best results!