how do you jump higher.., and try to get your hands above the net? Options

[stranger_danger]

I'm a setter in club volleyball and this is the first time I've ever played any front-row positions. I was only a defensive specialist because, yes, I am short. Because of this, I have had no training with blocking, and even with a 15 inch vertical jump I don't go very high. Do you have any tips on how to condition yourself in order to jump higher? Responses are greatly appreciated.

[*nightmare4taki*]

Well I used to have a 30 inch vertical and it increased to 36 inches in a short month thx to my coaches work regiment.

1. 3xJump Rope for a minute
2. 10xJump on 5 blocks each gradually taller than the other

Another was standing on your toes where your heels do not touch the ground. We would use something like a block or a step and Exercise the calf muscle by making your foot go up and down.
There is a lot more but I can't remember.

[HongKongDong]

Sweet, does that work for bball too? 5'7 but everyone else is like 6'0+ X_X I need to get over these guys xD

[*nightmare4taki*]

Yeah thats what I increased my vertical for.

[iliang86]

jumping on blocks repetitively helps. if you dont have solid blocks, anything sturdy and maybe a little over 2 feet high would work.

what you want to do is squat in front of the blocks and put your hands by your ears (doesnt have to be ears...just as long as it doesnt aide your jumps). jump up onto the block with both feet. make sure you try to sink as low as possible. dont put your butt too high above your body. do maybe 3 sets of these in reps of 10-15.

i do this to improve my jumps in wushu. doing squats at the gym also helps too.

[*salcha*]

aghh i hated squats.
but yeah, not necessarily blocks, when i was still on bball, we jumped on benches with both feet. then jumped back down.
jump rope helps too.

[*inkeepingsecret...]

my vertical is now a 35. i havent been working alot to increase it but my trainer makes me do squats with medcine balls and blocking across the net and approaches to the net

[Mireh]

my vertical is now a 35. i havent been working alot to increase it but my trainer makes me do squats with medcine balls and blocking across the net and approaches to the net

holy crap. you lie.

[*inkeepingsecret...]

no. we have to squat then jump and throw the ball in the air

[Wolverine0723]

do a short run, and get ready to SPIKE it, jump as high as you can, bend your knees low, and gets a LOT OF Potetial energy... ( I cany spell it..lol)

[jnukes]

http://www.home.no/slominski/Air%20Alert%20III.htm


i'm gonna try this during tha summer ..

[*basick*]

yeah air alert works... i used this and now i can almost dunk

Air Alert II
Workout Chart
Week Leap-ups Calf Raises Step-ups Thrust-ups Burnouts
1 2x25reps 2x10reps 2x10reps 2x15reps 1x100
2 1x50reps 2x20reps 2x15reps 2x20reps 1x200
3 1x75reps 2x25reps 2x15reps 2x25reps 1x300
4 1x75reps 2x30reps 2x20reps 2x30reps 1x400
5 2x50reps 2x35reps 2x20reps 2x35reps 1x500
6 1x100reps 2x40reps 2x25reps 2x40reps 1x600
7 1x125reps 2x45reps 2x25reps 2x50reps 1x700
8 2x75reps 2x50reps 2x30reps 2x60reps 1x800
9 2x100reps 2x55reps 2x30reps 2x70reps 1x900
10 2x125reps 2x60reps 2x35reps 2x80reps 1x1000
11 2x150reps 2x65reps 2x35reps 2x90reps 1x1100
12 2x200reps 2x70reps 2x40reps 2x100reps 1x1200
Schedule
The workout is designed to be followed 5 days a week, Monday through Friday,
with Saturday and Sunday as resting periods. Note - your vertical will decrease
after doing Air Alert II, this is normal and exactly what you want. You will
see an increase the 7th day. Losing your vertical means that your muscles are
fatigued because you are working them hard and they are growing.

Order
The workout must be followed in this order:
Warming up (jumping jacks, running in place)
Stretching
Leap-ups
Calf Raises
Step-ups
Thrust ups
Burnouts
Cooling down, to cool down simply stretch out again at the end of the program.

Exercises
Leap-ups - Stand with your feet shoulder width apart, and jump up looking
straight ahead. Come down about 1/4 of the way and jump right back up. This
completes one leap-up.
Calf raises - Stand on something so that your heels are not touching anything,
stairs, a book etc. Go all the way up and come slowly down. Do one leg, then
the other, this completes one set.
Step-ups - Get a sturdy chair or bench, put one leg on the chair, and push
yourself off the chair with your one leg. While in the air, switch legs, put
the leg that was on the ground on the bench, the leg that was on the bench on
the ground. Do the specified number of reps on each leg.
Thrust ups - stand with your feet shoulder width apart, and lock your knees.
Then jump up just by using your calves, only bending at the ankles. As soon as
your land, go right back up. This completes one thrust ups. You can use your
arms if you want.
Burnouts - Stand in the same position as thrust ups, and go up as high as your
can on your toes. Then jump up only using the sides of your thighs and your
toes - you must stay as high on your toes as possible throughout the exercise.
You can use your arms too.