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What are different strategies for getting my Vertical jump higher?
I play middle hitter and i play outside on both sides and i want to know some strategies for getting my vertical higher, cause right now it is only about 12 inches and that can only sometimes get me a good hit. so like any tips, training, or anything can really help (i am only in 7th so i have a while to fix it but… yea)
jump with wieghts in your hands and also doo calf raises these will both help to get your jump up about 3-6 inches
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i am in 7th to and on the volleyball team and i herd if you do wall sits that will increase your vertical jump
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That’s awesome! I’m a middle hitter/blocker too.
Anyways, there are some awesome techniques to get your jump higher: if you don’t already use the left-right-left footwork, get started with that. On your approach take a big step with your left foot and two smaller, very fast steps with your right and left again. Only jump when both feet have landed. While you’re doing this bring your arms back and then up when you jump. You’ll get a significantly higher jump if you do it correctly.
Also, PLIOTECHNICS! These are great for explosive jumps. Anything from wall-sits to lunges to squats, basically. You can jump with weights for practice or even wear special vests with weights, but I really recommend building up your leg strength, because leg strength and technique are what make you jump high and fast. Combine that and the approach footwork and you’re golden!
As an extra hint, there’s something you can practice as well, and it worked awesome for me: hang time. While you’re in the air, that’s the technique you can use to stay in the air for a little while longer; makes for great insurance if you or your setter are accidentally timed differently. Good luck!
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just jump on and off of a box over and over again.
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I am in 7th grade as well and i play volleyball. i also want to increase the height of my vertical jump. you can go out and buy ankle weights. you can also just jump as many times a day as you want (using the ankle weights). another way is to practice your approach and bend low when you are about to jump and…JUMP!!! i think that if you do that you can have an awesome vertical jump.
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my mind and my body
please, if your going to use weights, don’t put them on your ankles. your knees are FRAGILE. and you could permanently damage them!
im also trying to add height to my vertical. for me i practice my approach multiple times(with or with out hitting a volleyball) and i also stress the last two steps( first left step goes BIG forward, the following right left should be quick and explosive AND FACING YOUR SETTER—–>) this helps you jump higher, also be sure to use your arms to help you get more air!
helpful exercises:
lunges
calf burns
squats
jump rope
wall sits
sprints
jumping on and off a higher box
find something higher than your already vertical, and properly like blocking try to touch it
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ME! OUTSIDE HITTER, MIDDLE BLOCKER/ MIDDLE HITTER, RIGHTSIDE HITTER, AND EVEN A DEFENSIVE SPEACIALISTS!
The fact that your only in 7th grade means that means your body is still growing physically (athletically) which is a good thing. Here’s what you can do physically:
1.Find a ab workout you will stick to. Crunches are great when done properly to build your abs. I would workout 3-4 times a week.
2. Lower back exercises, your lower back generates a lot of power when you jump. I’d take 2 dumbbells 10-20 lbs each or depending what your comfortable with and hold them against the front of your thighs with your arms and legs straight bend forward (keeping the weight against your thighs) about 10-15 times during your workout routine 3-4 times a week.
3. Rowing exercises are also good for the lower back if have the equipment available to you. 2-3 times a weeks
4. Calf raises can be done with dumbbells or other weights. 2-3 times a weeks
5. If you have access to a leg press use it for your thighs and you can use it for your calves. 2-3 times a weeks
6. Make sure you take the time to properly stretch before and after working out to avoid injury!!
You’re young and depending on how serious you are will determine your success in meeting your goals. Good luck!!!!!
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Volleyball coach and player. 5’10 with a 36 inch vertical and a 10’8 jump touch
awesome i’m in 7th grade to but… yea so go buy ankle and hand/arm weights, when you jump try to always point your toes this helps alot ! um…. but Your still growing so i’d give it time on your 3 step approach swing your arms back and hit you should hear a solid thud not a slap GOOD LUCK!
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volleyball team capitan