Video: ❶ How To Learn To Jump Volleyball
2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-07-30 22:01
Everyone who is fond of playing volleyball dreams of flying over the net like a bird. Indeed, a high jump in volleyball is the key to a successful game. Someone is given good jumping ability by nature, but someone will have to train a lot. The main thing is to do it right. Location: Location: There is no specific volleyball jump. There is a normal running jump, it is the same for volleyball, basketball, and parkour. To fly over the net requires two factors: good push and correct technique.
Start mastering the jump technique on the move by practicing the locking step. This very important skill will come in handy when you translate horizontally directed kinetic energy into vertical one.
With the jogging foot, take a wide step forward, then a short swing step. In this case, turn the foot of the swing leg slightly inward and after it slightly unfold the body. Pull your arms back parallel. Take a push step with a jog and jump up. Help yourself with your hands at the same time. Bring them forward and up sharply. All steps should be performed on slightly bent legs, knees should spring gently. In the second step, squat a little more in order to then push the body as high as possible. Don't try to jump high right away, practice your steps.
When you synchronize the movements of the arms and legs and bring them to automaticity, proceed to the next exercise.
Perform a jump, trying to touch some landmark with your hand. This could be the top of a volleyball net, a basketball hoop, or just a mark on the wall. Learn to reach the landmark alternately with your right and left hand, as well as with both hands at the same time.
It is very important at this stage to add strength to your legs. No matter how perfect your technique is, you won't be able to jump high if you have weak legs.
The best exercise for developing lower body muscles is the barbell squat. If the barbell is hard for you, squat only with a bar or dumbbells. Correctly performed squats allow you to pump up absolutely all the muscles involved in the jump.
In addition to strength training, be sure to do plyometric exercises. They are based on all kinds of jumping out. With plyometrics, you can make your jump really explosive. But untrained people should not perform these exercises, go to them only when squats with a barbell cease to cause you difficulties.
Sink into a deep squat squat. Do not round your back or look down. With a sharp push, jump out as high as possible and clap your hands over your head. Without stopping, immediately drop into a squat and perform a new jump. Continue jumping high and clapping at a fast pace for 3 minutes, then take a break for 30-40 seconds and repeat.
Gradually add weights: take dumbbells in your hands and push them out overhead while jumping.
Another exercise for developing jumping ability is jumping onto the platform. Stand facing a 40-50 cm platform or a stable bench. Raise your arms up, bend at your lower back, then lean forward, pull your arms back and sit down. Throw your arms forward sharply and jump with two feet on the bench. Go down to the ground and repeat. Perform 12-15 jumps without stopping. Gradually, the platform height should be increased.
Add another exercise to your program that is the opposite of the previous one. Stand on a platform or stable bench. Swing your arms and gently jump to the ground, without stopping immediately, jump high up, pulling your knees to your chest. Climb back to the platform and repeat.
If you are confident in jumping and feel you can handle the increased load, try doing the last two exercises with only one leg jerk. Keep in mind that with such jumps, the load on the joints and muscles is very great, so work very carefully and do not force your preparation.
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