Exercises To Increase Vertical

Leg workouts are the most important type of volleyball training you can do that doesn’t involve ball control. You can run plays and strategies all day but if you can’t jump high you won’t win games.

In order to train to increase vertical jump in volleyball you have to do well designed leg workouts. Leg exercises for jumping have to include weight training lifts and speed drills. You can’t get good gains by just using one or the other.

Some good leg workouts for jumping higher would include squats and hamstring curls. Squats are to be done with great form so that you don’t injure yourself. Make sure you have an expert teach you and check your form when doing squats.

Hamstring curls are done on a machine and don’t require any sort of special training. You want to do the hamstring curls with some speed. Don’t do them slowly because you want to train the muscles to react quickly.

Speed training
Now lets talk about the speed training you can do for your legs.

Plyometrics are leg exercises that will make your legs respond quicker and with more power. Jump rope is not a plyometric exercise. You do not want to do jump rope training to increase your vertical leap height. All it will do is increase your endurance for jumping a long period of time.

You want to find some boxes that are high and do jump training onto the boxes. The height should be hard to get on and should make you tired after only a few repetitions.

Training speed is more then just working on acceleration and trying to sprint as fast as possible. You must actually coach your athletes how to run and stay relaxed, especially when they are running at top speed.

Maximum Velocity is another way of saying running at full speed. The point in a race, workout or game that you reach maximum velocity depends on strength levels,experience and running mechanics. However, regardless of where and when you reach full speed, there are some differences in running mechanics and effort when compared to acceleration.

When running at full speed, you no longer need to try and apply the same level of force to the track as during acceleration. This is a common mistake among inexperienced athletes. Now that you are at full speed, you will be completely upright (perpendicular to the ground) and your body will no longer be leaning at an angle as you were during acceleration. By continuing to try to run faster and faster throughout a run, as though you were still accelerating, you are actually going to have a breakdown in running mechanics. By continuing to try to accelerate while beginning to fatigue, you will only slow yourself down faster because you can not continue to coordinate your movements with accuracy.

Instead, you want to relax or ‘float’ during maximum velocity. What this means is that you want to ease back in the amount of effort you are expending while running, but without slowing down and losing any speed. This idea sounds contradictory and like any new skill, it takes some practice to perfect. While running, you want to continue to step over the opposite knee, but instead of
driving the ball of the foot down into the ground, you are just going to tap the foot downward, letting the ground come to you. Continue to drive the elbows down and back at the same speed, but without the same intensity as during the early part of your run. Remember, you are not going to get any faster at this point so energy conservation is important. We know that your brain tells you to keep running harder so that you do not slow down, but you have to fight the urge to do that and run smart. It is the ability to make these types of adjustments that can be the difference in running a fast time, outrunning an opponent or chasing one down to make the play.

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