I wanna jump higher!!

mycena · **I wanna jump higher!! -** 02-08-2006, 11:41 AM

This question is for anyone out there that actually trains for volleyball. Are there any specific drills or exercises you do to increase your verticle, aka. plyos, hills, or lifts. What are your favorites to do and which have the best results?

Pancake · **Great Artical -** 02-08-2006, 02:28 PM

mycena,

I had this file in my archive a while back it covers a lot of what you are looking for:

"Take-off power is a crucial element in volleyball in which the player attempts to project the body to the highest point to either spike or block. The greater the force applied against the ground, the higher the jump. The height of the jump is directly proportional to leg power. "

"Maximum Strength (MxS) is the heaviest weight you can lift for one repetition maximum (1RM). The main objective of this phase is to develop the highest level of strength. Your ability to jump higher and move quicker is dependent on your foundation of strength. This phase lasts for six to nine weeks, with a progressive increase in load and a decrease in the number of repetitions performed. It is important to note that only physically mature athletes should attempt to test for 1RM. Less physically mature athletes can be tested with less-than-maximum loads, and Load Calculators can be used to calculate the weight to use in training. A strong base of strength prepares you for the Conversion phase, which converts strength into powerful movements characteristic of the sport. Plyometric training methods such as jumping and bounding effectively convert strength into power. "

Load Calculators - On tha same page

Full Article - http://www.truestarhealth.com/member...06ML4P1A3.html

Hope this helps

NewEnglandRT · 02-09-2006, 01:10 AM

Quote:

Originally Posted by north_ave_beach_bum

I usually find that rolling out of bed helps my vertical... then again there are some days where my vertical is more horizontal, so I'm better off staying in bed.

Are you drunk?

BTT:

it's tough to talk about a specific training regimen to increase vertical when you're overall fitness level is no where near optimum. Which is where I am now. I've just recently (in the last two months) decided to take my game seriously and get back into the gym. It's been 10 yrs since I've worked out on a regular basis (yes my pix show that). I think step one in this discussion is being at a fair fitness level and then taking it further with sport specific exercise.

Air Diney · 02-09-2006, 04:47 PM

Hey,

I really gotta get one of these for my pilates studio,

The jump board and rotational discs for the pilates reformer. Of course, I am sure a lot of poeple are going..."huh??" They are great plyometric excercises to do while stabilizing through your body. The rotational discs are really fun, you can roll your feet in or out, and jump off of the reformer, great for adductors, abductors, quads, AND hamstrings.....that covers pretty much all of the leg!

I'll have to get some, mycena, and then you can play...you too New Enlgand RT!!

here's a pic:
http://www.stottpilates.com/equipmen...cessories.html

SleepySmurf · 02-09-2006, 05:10 PM

Quote:

Originally Posted by Air Diney

Hey,

I really gotta get one of these for my pilates studio,

The jump board and rotational discs for the pilates reformer. Of course, I am sure a lot of poeple are going..."huh??" They are great plyometric excercises to do while stabilizing through your body. The rotational discs are really fun, you can roll your feet in or out, and jump off of the reformer, great for adductors, abductors, quads, AND hamstrings.....that covers pretty much all of the leg!

I'll have to get some, mycena, and then you can play...you too New Enlgand RT!!

here's a pic:
http://www.stottpilates.com/equipmen...cessories.html

Please do not take this the wrong way, but it looks like something I should be buying my girlfriend for our "alone time".

I didn't see a price, but it looks interesting.

mycena · 02-09-2006, 06:45 PM

Pancake, that looks like a great article, I just glanced quickly over it but I will definitely need to take some more time to read it. One quote stuck out, ok a lot did but the big one "200 times per game (the average number of spikes and blocks performed by a college player)," I'm getting tired just thinking about it

Sleepy, congratulation you have just earned an eyeroll from me

NewEngland, are you trying to say I am out of shape??? Sounds like it! hahahahhahahaha

mycena · 02-09-2006, 06:48 PM

Diney, Personally I am a fan of the gastronemius.

Let me know when you want to go crash that anatomy class, I'm sure we could get DSW to let us in.

james330i · 02-13-2006, 09:56 AM

This is what I did and it has given me excellent results.

When I first started, I was about 2-3 inches short of touching the rim. Mind you, I am 5'8" and 180 lbs.

I frist started focusing on doing stiff-legged deadlifts, squats and deadlifts at the weight room. On off-days, I did basic plyometric exercises. In 4-6 months, I was able to touch rim.

The last several weeks, I've added reverse barbell lunges and jump squats in the routine, and have found it has made me a lot stronger as I am squatting and deadlifting much heavier now. On top of that, I incrased plyometrics to 2x a week, about 20 minutes a session. On cardio days, I switch between the stair stepper, and high-interval running. I do 15-20 minutes on both machines (stair stepper and treadmill).

On another note, I was told if you are already doing heavy compound exercises like squats and deads, you should limit the weight of your jump squats to no more then 10% of your weight. 1) It is super HARD on your knees 2) Jump squats go for EXPLOSIVE power (which requires speed and strength training) - going t0o heavy will limit that speed.

Well, in just a little under a month, I was able to get a good 2-3 inches on my jump. I'm down to 173 lbs, and jump 2 inches over the rim so it's given me a good 4-5 inches on my jump overall.

Air Diney · 02-13-2006, 03:21 PM

Mycena,

I am totally up for the anatomy class whenever! That would be awesome.

Smurf,

If you think that looks bad, you should see the cadillac - ok, here's a pic of that too

http://www.stottpilates.com/equipment/cadillac.html

james330i · 02-13-2006, 04:41 PM

Quote:

Originally Posted by north_ave_beach_bum

I'm down for some heavy S&M with that! That's not for pilates you closet freaks!

:werd

that looks straight out of an amsterdam "bar"