Jump higher after 10 weeks programme
This is a little bit heavy jump programme.
Programme lasts for 10 weeks and its made particuralry for volleyball players.
If you would like to jump higher, you should try it.
And don’t forget to stretch yourself before and after doing these jumps cause it’s the most important part of any trainig session.
So, good luck to all of you.
Jump higher
Plyometrics is the most commonly used training method to increase vertical jump power. It “bridges the gap between strength and speed”.
There is little to separate the three training methods when it comes increasing vertical jump performance. However… there is one type of training that seems to increase vertical jump the most…
Combining weight training with plyometric training.
Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.
Plyometrics
Volleyball plyometrics can help to increase your vertical jump and explosive power around the court. However, they should be performed alongside or following a sport-specific resistance training program.
While plyometrics is a very effective form of power training (and volleyball-specific), there are some important considerations to consider before adopting this form of conditioning into your routine.
Remember firstly that explosive power is a function of both strength and speed of muscular contraction. Volleyball plyometrics exercises will help condition your neuromuscular system to apply a greater level of force in a shorter period of time. However, if you lack basic strength, their effectiveness will be limited.
Lower body plyometric drills
Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Upper body plyometric drills
Overhead Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum.
Can also be completed with a partner instead of a wall.
