Archive for the Training Category
How to Jump Higher in Volleyball: Here is an Exercise That Will Get You Jumping Higher in Weeks
June 18, 2010 by jameslucas.
By Gloria Johnson
Imagine yourself tipping over the net and serving the ball. All this while hearing the chants of the crowd. If you want to learn how to jump higher in volleyball then you must have a drive for it.
Jumping higher in volleyball will help you serve better, thus making you an asset for your team and teammates. Whats different and cool about volleyball is that its a raw game, you don’t need much tools to play it well. But you do need good skills to be a great player. What’s great is that you can learn the skills that will make you a champ.
I will show an exercise that will show results in 8 weeks. Your jump will sky-rocket, you’ll be mistaken for superman (or women).
Before we start the exercise we need to outline something you need to do to maximize your results:
- Drink lots of water: Water will support you, exercising will dehydrate you. So drinking good amount of water will help restore your balance. Don’t forget to add a pinch of salt to your water before you drink it, this will help you balance out.
- Eat good amount of protein and veggies: Why should you eat lost of protein and veggies? You’re replenishing your muscle to make it stronger and thus jump higher. So don’t cut short on those two things.
- Wear the right gear: wearing the right gear protects you, this exercise might cause stress to your muscles, so using a carpet or a padded insole in shoes will reduce the stress levels on your body.
- Rest so you can strengthen your muscle: you know why resting works? Because you give enough time for your muscle to build its self again but stronger. So resting is actually a part of exercising. So exercise and rest and then you will see a difference.
now lets get to exercising shall we: The ankle hop its simple, but very effective
- leave your hands on your sides, then jump upwards
- while jumping only use your calf muscle
This exercise will strengthen hip flex-or and calf muscle, making your serve explosive. I know the exercise sound simple but if your like me you want a diagram, so check out jump higher volleyball for an illustrated instruction.
If you want another exercise to work with this one, so in 8 weeks your volleyball jump will be explosive check out this exercise with illustration at how to jump higher in volleyball. hope you the best jump ever!
Article Source: Gloria Johnson
How to Jump Higher in Volleyball: Here is an Exercise That Will Get You Jumping Higher in Weeks
Beach Volleyball Training Exercises to Jump Higher
May 18, 2010 by jameslucas.
By Misty Walsh
The best jumpers in the world are beach volleyball players and anyone who have ever tried to jump in sand knows how difficult it is. There are some great beach volleyball training exercises that you can do to learn how to jump higher and play better that we will discuss here.
The best training that you can do for sand volleyball is to train in deep sand. You can’t go to the gym and only train on a hard surface and then expect that to convert over to the sand when you play. You have to learn how to move in sand and more important the correct form for jumping in sand. You don’t use all of your forward moment and jump towards the net like you would in indoor volleyball. On the beach you have to plant you feet hard, almost like an over exaggerated stomp.
This will pack down the sand under your feet faster so that you can explode up instead of sinking down. There is no broad jumping when you are in the sand. You have to train the muscles more than any other sport that is played on a hard surface. This is because you have to squat a little deeper in order to jump. I suggest doing deeper squats and training to jump from a seated position. If you are a blocker, you don’t get an approach so you need to be able to squat deep without losing any power along the way. This requires very strong legs that can squat massive amounts of weight without slowing down.
See a complete Jump Manual Review at the number 1 jumping site online, Vertical Jump.
Article Source: Misty Walsh
Beach Volleyball Training Exercises to Jump Higher
Leg Power: How to Get Your Volleyball Legs Strong for Game Day!
May 12, 2010 by jameslucas.
By Brandon Richey
If you are wanting to get your volleyball legs strong for game day then you have got to be smart about your training. In order to get the necessary strength for your legs to perform in the game of volleyball you have got to have an understanding of your sport. Volleyball requires you to have a lot of “spring” and “pop” in those legs in order to jump, run, and dive. These are very important traits in terms of the physical requirements for the sport of volleyball.
Strong Legs For Volleyball!
One of the main physical traits of a successful volleyball player is the vertical jump. Even though this particular act involves the act of jumping straight up it is a sign and reasonable measure of one’s leg power. Just like sprinting and distance jumping are all different measures of leg power these are all important traits to develop for the sport of volleyball. So how does a player get his or her legs into volleyball shape?
Well the fact is that there are many ways for volleyball players to develop powerful legs for their sport. The key knows how to cater your strength-training program to benefit you in this way. One way of looking at this understands that the muscles of your posterior chain (glutes, hips, hamstrings, calves, back, and shoulders) are all the “power source” and reason for your measures of leg power. The posterior chain should be worked and strengthened on a regular basis through big core lifts such as kettle bell swings, Olympic power cleans, and dead lifts. These are all great exercises for helping your volleyball leg strength.
Another great option is implementing plyometrics. Plyometrics consist of exercises that involve short burst of high intensity movements. These drills are designed to train your muscles and connective tissues to contract forcefully and quickly by initiating the stretch shortening cycle (SSC). These drills promote explosiveness and have been proven to reduce the incidence of joint related injury. This particular option is fantastic for your training and creates a strong argument for your volleyball training program’s success.
If you haven’t already started to implement the methods that I have just mentioned to improve your volleyball leg power then you are missing out. Take the time to learn more by accessing the rest of my articles on the subject for free. Remember that most any athlete can train hard, but only the champions train smart!
To learn more about Kettle bells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_blanksletter.html
I’m Brandon Richey the Strength and Conditioning Pro!
Article Source: Brandon Richey
Leg Power: How to Get Your Volleyball Legs Strong for Game Day!
Tips for a Jump Higher Workout
May 10, 2010 by jameslucas.
By Johny James
You should decrease your weight by proper diet routine. Remember that having a light weight is easy to perform exercises. You can hardly do it if you are big and perform slowly. Nevertheless, you will surpass this if you really work hard. Another workout to lessen your weight is power pushup. It is simple and portable alternative to expensive weight drill. You should also build some base strength. Jumping is challenging activity that you need to work out just to improve your muscles. In order to achieve this, you should try exercises that can definitely increase your jumping ability.
Try to do squat jumps. You need to squat as low as you can. Make sure that you maintain your balance and focus on your concentration. Next, jump as high as you can from that squatting position. Your arms should begin low and swing when you jump. Imagine also that you are trying to grab a basketball or catching a bird in the air. This is a good help to focus and may be a sort of inspiration. Another work out is running or “jogging” which is helpful for strengthening your legs as well as decreasing weight.
Improve your flexibility by jumping over a hurdle. It helps you in order to swing your first leg wherever you want it and you can maximize the height of your jump. If you are not flexible, you probably don’t have balance. This may serve as your hindrance in improving your jumping skill. You should be in position. The right position before starting jumping can lead you to the highest jump. Be careful that your knees don’t point inwards in knock knee position. It must be over the second toe. Always have your arms at your side.
Try also the dead lift. Dead lifts are good for strengthening exercise for the glutes and hamstring. It also develops body power by traps and upper back. The split squat is a kind of work out that is basically a single leg squat and the other is elevated behind you. Glute ham raise. Find a partner to hold your feet down while you place your knees on the floor. Then starting from the top, try to bend your back and keep your chest out and slowly exhale. This is a kind of direct hamstring exercises.
If you are looking to add inches to your vertical to increase your athletic performance than make sure to take a look at our exercises to jump higher. We give you detailed exercises you can do to increase your vertical jump and jump higher. Start putting our workouts to jump higher to use and you are sure to see an increase in your vertical leap and your performance on the court will improve as a result.
Article Source: Johny James
Tips for a Jump Higher Workout
Jump Program: Increase Vertical Jump Program for Volleyball
May 3, 2010 by jameslucas.
By Misty Walsh
Since you play volleyball you know how important it is to jump high. Colleges don’t recruit people that aren’t either tall or able to jump really high. So if you love volleyball and you are not 6′9″ you have to learn how to increase your vertical leap if you ever want to be good enough to play at the collegiate or professional level.
Jumping is so important in volleyball because it is a sport that favors taller players. Don’t worry though, there are jump programs out there for all the short people that need to get a few extra inches on their vertical jumps.
But which program will work the best for volleyball?
Jumping is pretty universal and once you learn how to do it well, it will help in any sport that you play. So don’t worry so much about the program being tailored for volleyball instead on basketball or vice versa. The workouts are the same, they teach you how to strengthen your legs and increase vertical leap.
Some key factors to look for in any program are:
- Can you trust the creator?
- Can you contact them before purchasing?
- Do they offer a money back guarantee?
- Do they have any sort of credentials to be training?
If the program passes those questions, you can be assured that it will work and if not you just get your money back. Don’t ever pay over $90 dollars for any program, I don’t care what promises they make or what it comes with, that is too much money.
See the best jump program and vertical jump program here.
Article Source: Misty Walsh
Jump Program: Increase Vertical Jump Program for Volleyball
During Drills, Step Outside and Observe
April 23, 2010 by jameslucas.
By James P Frey
Too often at practice, a coach falls into a trap of actively participating in drills and scrimmages. When you are coaching a team, whatever the sport is, there is often an almost uncontrollable urge to step onto the playing field or court and actively participate in the drills and scrimmages. As a former player, the coach wants to demonstrate his or her skills or perhaps show the “young guns” just how to play the game properly. This can be fun and entertaining once in awhile and the players will get a kick out of seeing their coach in action. In terms of being able to assess the success of the drill or evaluate how the players are executing their offensive and defensive strategies, being in the middle of the action may prevent you, the coach, from observing the players. Engaging in the drill or scrimmage makes you focus on what you should be doing, and you are probably trying to concentrate on your own execution, not that of your players. You are in the middle of the action, and it’s almost impossible to play and watch everyone on the team simultaneously.
The purpose of running the drill or scrimmage is to allow the players to experience and learn. This work is to prepare them for competition. It is also a method for you to coach. By being outside the scrimmage, you can observe the entire team. You can watch for the critical movements or player positioning. You can really focus in and concentrate on observing what is happening, instead of worrying about how you look on the court. Observing, allows you to hone in on one specific player or step back to watch the entire team move as a unit. You can walk around the field or court and get several different perspectives of what the team is doing. A secondary benefit, especially for those of us that are “youthfully challenged”, is that getting out of bed the next morning is so much easier!
If you are short handed and need someone to fill in, then have an assistant coach or a parent participate. Try not to be the one that fills in. Your job is preparing the players to execute to the best of their abilities, and observing how they play helps you accomplish that.
Jim has been actively coaching youth sports, both boys and girls, for over 15 years. He has coached baseball, basketball, soccer, and volleyball. His current passion is volleyball. He coaches a middle school team as well as a club team. Jim has a wonderful wife, Debbie, and four teenage children.
Article Source: James P. Frey
During Drills, Step Outside and Observe
Top Performing Exercises for Volleyball!
April 14, 2010 by jameslucas.
By Brandon Richey
So what is the most effective exercise for volleyball? Well the truth is that there are many highly effective exercises for volleyball, but if I had to talk about one in a 300 to 400 word article then I would tell you about the kettlebell swing! That’s right, I said kettlebell swing.
Kettlebell Swings: A Superior Volleyball Exercise!
You see the kettlebell swing is the base strength endurance lift that you can perform with the kettlebell. This single lift is so effective because it is not only great for building muscular strength, but it is tremendous for endurance and cardiovascular fitness as well. You see effective strength training for volleyball must focus in on training your body through various forms of resistance by the act of movement! Kettlebell swings provide you with this movement oriented form of resistance training.
The swing lift is performed by you swinging the bell from between your legs up to at least chest level back and forth like a pendulum to start. This back and forth movement is accomplished by you having to engage your hips and knees in an act of constant flexion and extension in order to generate the necessary momentum to swing the bell. The great thing about this single lift is that it can be modified in several different ways to provide you with a different kind of workout. For instance, you can perform the swing lift as discussed with a single kettlebell and 2 arms, or with a kettlebell in each hand, or with just a single bell in one arm. All of these variations will provide you with a superior volleyball strength and conditioning workout.
If you were looking for effective kettlebell exercises to improve your volleyball game then you just found it. The kettlebell swing is a lift that must be mastered by you if you expect to develop a strong powerful core, explosive hips, and springy legs to get you around on the court to make the big plays. This is a tremendous strength training exercise for ALL volleyball players to engage in. Take the time to learn more about kettlebell swings and other great kettlebell lifts by accessing more of my articles on the subject for free. Remember that most any athlete can train hard, but only the champions train smart my friend!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_blanksletter.html
I’m Brandon Richey the Strength and Conditioning Pro!
Article Source: Brandon Richey
Top Performing Exercises for Volleyball!
Building Strong Legs For Volleyball With 1 Exercise!
April 12, 2010 by jameslucas.
By Brandon Richey
As a volleyball player you have got to have a significant amount of leg strength and power to perform on the court. From the spiking, digging, and diving that you do throughout a single game your legs better have some “springy” action to them in order be competitive. To learn how you can achieve this keep on reading!
Building Strong Legs For Volleyball!
As a strength and conditioning professional I can tell you that the most elite volleyball players have some serious leg power. If you want to be one of these elite level players then you have got to have the same trait. If you want to develop your leg power then you have got to learn how to execute the pistol squat.
So what is the pistol squat? The pistol squat is a single legged squat that you ideally perform by standing up, lifting one leg off of the ground, and descending down into a squat almost to the floor and coming back up. This is one serious measure of leg strength if you are looking to drastically improve your volleyball explosiveness. So how do you even begin to do this?
First of all, if you are going to start out you may not be capable of performing this drill just as I explained right out of the gate. If so then you are a freak of nature and you can stop reading this article. If not then you can start by investing in a simple chair or bench. Start out practicing by sitting in the chair or bench and lifting one leg up off of the ground and stand up with the other leg. As you get better at this then start from a standing position to descend down to the chair or bench and then coming back up. The key is to progress from here by gradually lowering the level of the bench or chair or by using a lower barrier. Over time you will eventually be able to do away with the barrier altogether and perform the pistol as I explained in the beginning.
This is one serious leg strengthening drill for the serious volleyball player. Your game just got an upgrade with this particular drill my friend. If you want to learn more then feel free to access the rest of my articles on the subject for free. Remember that most any athlete can train hard, but only the champions train smart!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_blanksletter.html
I’m Brandon Richey the Strength and Conditioning Pro!
Article Source: Brandon Richey
Building Strong Legs For Volleyball With 1 Exercise!
Volleyball Drills: Activities to Get Your Team in Shape
April 6, 2010 by jameslucas.
By Geoff James
Volleyball is one of the few sports that demand well-rounded players. Having a perfect serve is not enough if a player cannot also set up a teammate for a spike. Every player should be able to drive points for the team. It is vital that each player is both a strong offensive and defensive player. Thankfully, there are many drills to help players become all-around champions.
When training a team, it is important to focus on ball control and timing. There are many drills that aid everyone involved, some on the same skill and some different ones. A great ball control drill is Wonderball. Played similarly to the playground game, teammates use a forearm hit to pass the ball from left to right along the circle. As the song progresses, players naturally speed their passes, as no one wants to be “o-u-t out.” In speeding up, though, they must also maintain the skill to pass effectively. If a player fails to pass the ball properly, the songs ends and that player is out. If the team makes it to the end of the song, we all know who’s out then…
Spike Drills. Spiking the ball is a very effective way to score points in a volleyball game. This two-man drill helps the spiker increase his speed and accuracy in hitting, and helps the other player learn to assist by lining up the pass to make a spike.
Hot Potato. Also based on a playground game, Hot Potato uses standard court formation. Have your team get on the court and pass around the hot potato. See how long your team can pass before someone drops the ball.
Get your #1 trainer a congratulatory plaque at the end of this volleyball season!
Article Source: Geoff James
Volleyball Drills: Activities to Get Your Team in Shape
Repetition: The Secret to Volleyball Success
March 30, 2010 by jameslucas.
By Darrin Tebbe
Volleyball is a downright fun sport, whether played indoors, outdoors, or at the beach. It’s a great game for both friends and families to enjoy together. However, the secret to volleyball success in competition play is in the repetition. Properly controlling and placing the ball is what really makes the game fun and exciting and repetition is the key in achieving this kind of winning skill.
Practicing the same movements over and over is what sets the mind and body in sync and delivers desired results. There is no substitution for repetitive practice when it comes to first place performance. This is true of volleyball, or any sport for that matter. During a game, there’s no time to think of what to do. The instantaneous movement must be automatic and precise. This is only achieved through repetitive practice. Proper form, foot movement and ball placement are all achieved through doing the same motion and visualizing the same winning result again and again.
A great serve comes by repeatedly firing shots to specific targets on the opponent’s court. The best procedure is to have someone feed you balls as you are ready for each serve so that you don’t have to break concentration by reaching for or retrieving balls yourself. You receive a ball, focus on the desired target and shoot for it time and again until you can place the ball at any specific point on the opposite court.
The same feeding process is also best used when it comes to passing the ball. Accurate passing is an important element in the game as it helps to not only set up a good score position but also to confuse the other team. Getting your opponent to commit to a certain direction by a well placed pass and then striking a shot in the opposite direction while they are off balance is the strategy one strives for in passing.
Repetitive practice should also be applied to digging. Have someone on the opposite side of the net fire shots at you while you practice recovering them into a playable position. Blocking is worked the same way, only with you at the net repeatedly trying to stop the shot. Because you need at least two people to practice most of these routines, it works well for your partner too. They will need to practice digging and blocking and you have the chance at this point to practice hitting, always trying to get the ball past your partner while they are trying to stop it.
Even though you are working in a confined space, the exercise you receive while repetitively practicing is quite beneficial. For added psychological strength, wear a pedometer during practice so you can see just how many steps you completed during your work out. Seeing the physical benefits of the practice will help the mind in dealing with the repetitive boredom which can occur during such routine practices.
Eventually, all these skills with become second nature and the improvement will shine through with winning results when it’s game time.
Darrin Tebbe of Bodytronics stocks a wide selection of personal fitness electronics, items like pedometer watches, at the Bodytronics.com website. Enjoy solid customer service, check out our online site or calling us today.
Article Source: Darrin Tebbe
Repetition: The Secret to Volleyball Success
