VBLI Forums - View Single Post - How to improve my vert jump and arm muscles

volleyballstud · 04-22-2008, 03:01 PM

Majority of your power for your hits will come from your wrists, triceps, abdominals, and shoulders... but you want to make sure that you have proper muscle balance or injuries will most likely occur, so I suggest working on your biceps and lower back as well.

As for increasing vertical, I worked on squats and leg presses. When doing those exercises, I simulated exploding the jump... so with the weights I would push fast, then slowly bring the weight back down to do the next rep. I also did plyometric type exercises. Platform jumping ( I used the step aerobic platforms at my gym... be careful not to stack them too high or they'll fall over if you hit them at the wrong angle. ), jump rope, jumping in place with extra weight.

I found that if I want to improve any aspect of the game, the best thing to do was simulate the movement and break it down. For example: when you spike a volleyball, generally you tighten your stomach before you swing at the ball. Therefore I break it down like this...

Bring arm up and back - shoulder shrugs and arm raises
Tighten stomach - crunches
Swing arm - overhead pulldowns ( 1 and 2 handed )
Follow thru - Tricep pushdowns
Snap - wrist curls and reverse wrist curls

There's obviously more exercises that you can do. Those are just some quick examples that helped me out in the past.

	(#2)
volleyballstud Player Status: Offline Posts: 185 Images: 9 Join Date: Feb 2007 Location: Chi-town baby!	04-22-2008, 03:01 PM Majority of your power for your hits will come from your wrists, triceps, abdominals, and shoulders... but you want to make sure that you have proper muscle balance or injuries will most likely occur, so I suggest working on your biceps and lower back as well. As for increasing vertical, I worked on squats and leg presses. When doing those exercises, I simulated exploding the jump... so with the weights I would push fast, then slowly bring the weight back down to do the next rep. I also did plyometric type exercises. Platform jumping ( I used the step aerobic platforms at my gym... be careful not to stack them too high or they'll fall over if you hit them at the wrong angle. ), jump rope, jumping in place with extra weight. I found that if I want to improve any aspect of the game, the best thing to do was simulate the movement and break it down. For example: when you spike a volleyball, generally you tighten your stomach before you swing at the ball. Therefore I break it down like this... Bring arm up and back - shoulder shrugs and arm raises Tighten stomach - crunches Swing arm - overhead pulldowns ( 1 and 2 handed ) Follow thru - Tricep pushdowns Snap - wrist curls and reverse wrist curls There's obviously more exercises that you can do. Those are just some quick examples that helped me out in the past.