Do you wish to leap excessive? I wager you do! Having an enormous vertical leap and crushing your opponent along with your assaults is each volleyball participant’s dream. On this video, I’ll present you 4 improbable workout routines you’ve seemingly by no means achieved earlier than, which can make it easier to achieve these essential centimeters to your vertical leap and I’ve for you unimaginable helpful bonus tip.
All of us admire volleyball stars like Wilfredo Leon and his unimaginable assaults. We dream of at some point leaping like them. However how will you enhance your leap and attain your full potential?
All through my skilled profession, I’ve tried practically 100 workout routines to enhance vertical leap—starting from conventional squats and deadlifts within the fitness center to dynamic and plyometric workout routines. Most of those workout routines, nonetheless, have been single-focused: both focusing on energy or explosiveness. On this video,
I’ve received one thing particular for you—a mix of dual-focused and unconventional workout routines you most likely haven’t achieved earlier than.
I have to admit, even for me, these workout routines have been difficult to movie as a result of they contain unconventional actions. And right here’s the twist: you gained’t have the ability to use your arms to generate additional momentum to your leap. Arm motion is crucial for vertical leap efficiency, accounting for 10–20% of your leap top—a major variety of centimeters.
However let’s dive into the workout routines!
Train 1: Low Hurdle Jumps with a Medication Ball
For this train, you’ll want low hurdles or the same help. I suggest use hurdles lower than 30 cm excessive and a light-weight medication ball, particularly in case you’re a newbie.
The train entails holding the drugs ball overhead and leaping over every hurdle. As quickly as you land, instantly leap over the subsequent one. You may assume, “This shall be straightforward.” However with out utilizing your arms—which stay overhead—your physique has to work additional exhausting to carry you over the hurdles.
I like to recommend utilizing 3–4 low hurdles and performing 5 units of this train.
Train 2: Increased Hurdle Jumps with a Transferring Medication Ball
This can be a variation of the primary train, requiring barely increased hurdles (round 50 cm) and a light-weight medication ball (I exploit a 2 kg medicineball).
As an alternative of holding the drugs ball overhead, you maintain it in entrance of your physique at stomach degree. As you leap over every hurdle, transfer the drugs ball in your palms. Concentrate on fast rebounds after touchdown to leap over the subsequent hurdle. Carry out 5 units of this train as properly.
Train 3: Field Soar with Medication Ball Throw
For this train, you’ll want a field (round 50 cm excessive). Begin by standing on the field with a drugs ball in your palms. Soar down, land, and instantly explode upward, throwing the drugs ball as excessive as you’ll be able to. Step off the field first along with your proper foot. Once more, you’ll be able to’t use your arms for the leap; as a substitute, your whole physique should generate the ability for throwing medication ball and leaping. Carry out 8–12 jumps and throws.
Train 4: Twin Field Soar with Medication Ball Throw
Now comes a complicated model of the earlier train, requiring two packing containers—one decrease and one increased. Maintain the drugs ball in entrance of you. Begin on the decrease field, leap down, instantly leap onto the upper field, land on the bottom, and end with a vertical leap whereas throwing the drugs ball ahead with most power. Once more carry out 8–12 repetitions of this drill.
Bonus Ideas
And right here is my bonus tip. Your leap can enhance considerably by including these 3 workout routines which have already been considered by over 500,000 individuals on YouTube. Test them out and follow them alongside these drills. On the finish of each coaching session, spend a couple of minutes leaping to the touch the antenna as excessive as attainable along with your hitting hand. Document your highest attain and intention to beat your private file within the subsequent session.
