Amongst the volleyball sport aspect, developing a high jump is important. In addition to great posture, a high leap is very important for smash and blocking. To help you newcomers who can not or have a high jump, especially if your jump measured from the floor has not reached 22 cm, you will discover some methods getting a high jump.
1. Figure out the jump height
Ahead of you start, use a high wall or pole while keeping your hands high. Talk to your buddys to mark the best level you can reach by hand. After that once again try jumping as high as possible while raising your hand, and ask your friend to mark the second highest point you reach with the tip of your hand (your friend may have to stand on a chair to do this, be careful not to jump to your friends). The distance between the two points is your vertical jump high point.
2. Jumping rope training
Despite the fact that it is an powerful cardiovascular workout in itself, jumping rope also gives you extra fitness and athletic gains, including enhancing your vertical jump. Combined with better balance and power, jumping rope engages the same muscles that are stimulated especially during a vertical leap. If you are attempting to increase inches to your vertical movement, incorporate jumping rope in your exercise routine.
Squats are most likely the most essential lower body workout around. Depending on in what way you implement them it is easy to focus on the front of the legs (quads) and also work them so that they focus on the hamstrings for explosiveness.
The 3 squats variants that help the jumper most are:
- Back squat
- Box squats
- Front squat
Experts from the University of Las Vegas noticed that performing 4 warm up squats then 90% of your best half squat or quarter squat exercise boosted vertical jump.
In a longer research in which 22 high level athletes were separate into a group that were made to carry out squat training twice a week for 2 months and another group that went on a standard routine. The squat training group not only confirmed to greater developments in vertical jump immediately after the 2 months but also a lot better sprint performance.
Box squats are a superb exercise that offers athletes to increase upwards quickly as they reach the box. This provides them the power they need when getting ready to launch themselves when jumping.
4. Exercise your calf muscle
This is identical to jumping rope in that you are jumping over and over again off of the balls of your feet. But, there is no jump rope and you are keeping a weight in your hands instead. This added weight will increase the demand placed upon your legs, primarily your calf muscles. This will fatigue them faster than jump roping. Start with a 5-pound dumbbell or kettlebell. Hold the weight in front of you and jump continuously for one minute. Focus on exploding upwards each time your feet contact the ground. Repeat this three times.
5. Jump Box
You can use a jump box or even a high sidewalk or bench. Stand facing the object and jump up with both feet, landing balanced on the surface. Make sure to give this exercise all you got! As you master the height of your object move on to something taller and watch as your vertical grows.
6. Vertical jump exercise
Vertical jump exercise can also strengthen the leg muscles. Do it by standing upright with your feet shoulder-width apart. Put your arm slightly in front of the body. Squatting down about 45 degrees. Then jump as high as possible and try to land properly (the position of the foot slightly bent).
7. Long jump exercise
Stand in an upright position, open your legs as wide as your shoulders, take a squat position and immediately jump towards the front as far and as high as possible. Point your arms forward to help balance. To be more challenging use obstacles such as cardboard or other objects.