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If you would like to jump higher for volleyball then you’ll definitely need to add resistance training to your weekly regime. Weight training builds strength. This strength can then be converted into power. Add plyometrics into the mix and you have the recipe for a very impressive vertical jump.
Plyometric exercises increase strength and explosive speed, while reducing reaction time. Volleyball plyometrics will help you move faster on the court, and jump higher at the net. Leg Plyometrics Exercises are going to be a huge asset to your volleyball training plan. Doing the exercises regularly can help you gain the vertical jump to be a better blocker and hitter, and can also make you a better defensive player because you will have the speed and agility to cover more of the court.
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Light jog for 5 minutes. Jump rope or Jumping jacks for 3-5 minutes. 3 sets of 16 reps of lunges (body weight) Slow motion Squats – 4 sets, 12 reps – 1 minute rest. Tuck Jumps – 4 sets, 8 reps – 2 minutes rest. Alternating Jump Lunges – 4 sets, 10 reps – 1 minute 30 seconds rest.
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Explanation. Get into a half squat position and explode upwards into a vertical jump. When in mid-air spin in a 180-degree motion and land softly back into a half squat. Once you’re back in the half squat position perform the exercise again.
Volleyball Jump Training . Every volleyball player should make jump training (plyometrics) an essential component of their overall training. Good vertical jump height is a great skill to possess both offensively and defensively in volleyball. The ability to jump higher can provide a better angle and potentially more force when spiking the ball, especially for a player who lacks physical height.
Plyometrics In Your Volleyball Jump Training. Plyometrics exercises significantly increase muscle strength, the stability in your joints and the coordination of your body when jumping. This is achieved by Targeting Essential Muscles that are used during the jump motion. By performing Plyometrics you are building the Explosive Power, which you need to Jump Higher.