Are you interested in some tips for your volleyball workouts to increase vertical leap? Of course you are. While there are many different aspects to volleyball, jumping ability is a huge part of the game. Digging, blocking, spiking, even serving can be improved by increasing your vertical leap.
Plyometrics are one of the best ways to increase your vertical leap and explosive power. Keep in mind that they are just part of your volleyball workouts. You have to address other aspects of the sport as well, through strength training and conditioning.
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Volleyball Workouts For Vertical Leap
- Depth Jumps
- Box Jumps
- Depth Jumps
Depth Jumps: Stand on a box with your toes close to the edge. Don't jump, but step off of the box and land on both feet. While minimizing your contact with the ground, immediately jump up and swing your arms as hard as you can.
Box Jumps: Stand facing a box. Briefly dip, and swing your arms back. Then explosively jump, bringing your knees to your jump and landing on the box. Remember that the force of your arm swing contributes 15% to your vertical height.
Over The Back Toss: With a light medicine ball, stand with a slightly wide stance. Have a partner standing 15-20yds away. With the ball in both hands, reach down in a quarter squat position. Explode up, reaching full extension while throwing the ball 0ver your head. The goal of this is to throw the ball as far behind you as possible. Once you can consitently throw the ball 20yds, you can increase the weight of the ball.
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Plyometrics are great for building explosiveness that will carry over to the court or sand. However, you must be careful not to overdo them. They may seem simple enough, but they place a high level of stress on the joints. You have to be sure to focus most of your training on increasing your overall strength base in your volleyball workouts.
See additional info on: Mammoth Strength Blog
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