![]() Repeat this exercise using a forward rotational motion to challenge the athlete to stay balanced and maintain body control. Notice that the player in the video is exploding off one leg while driving the opposite knee up as high as possible, rotating the raised hip in a backward bicycle motion, working the hip, hip flexor and quads. The Single Leg Bound Drill will help players build confidence and find success in those moments. Single Leg Boundĭuring a match, both offensive and defensive plays often require a volleyball player to jump off one leg. Squat down to where the hips and glutes are near parallel or at a 90-degree angle to the knees (be sure to drop the hips back, so the knees do not extend over the toes). This drill should be done by moving at a steady, slightly slower pace to prepare the athlete for the faster pace needed for the exercises to follow. This plyometric workout will start with squat jumps to help develop explosive power through the calves, quads, glutes and hips. Remember that more is not always better so we prefer to challenge an athlete every set, every rep for highest efficiency and peak performance. For quality results, each set should be done at maximum effort. starting at 15 second intervals, striving to reach 20-30 second intervals). As an alternative, the drills can be completed in timed intervals to personalize training (setting goals to increase the number of reps for a specified time period i.e. ![]() We suggest performing each of the exercises listed below with 2-4 resisted sets / 8-10 reps per set with the Kinetic Bands, followed by 1-2 un-resisted sets/8-10 reps per set. We guarantee volleyball players will feel results instantaneously. And yes, we clearly feel that adding resistance to volleyball exercises and drills is the quickest way for players to reach their training goals. We advocate working at maximum effort for maximum results to get the absolute most out of a player’s valuable training time. All of which magnify a player’s ability as they become faster in the court and jump higher at the net. By adding resistance to each segment of our volleyball training, players will maximize training time, expand strength, boost explosive speed and refine reaction time. Volleyball players will encounter improvement in various aspects of their game, including but not limited to their jump height, lateral quickness and body control. Using Myosource Kinetic Bands during drills will intensify plyometric training by providing resistance to each movement, firing muscles in the legs, hips and core. To add resistance, she is wearing volleyball resistance bands while she performs the following drills which will be discussed in further detail below: Squat Jumps, Single Leg Bounds, Split Jump Lunge, Standing Split Jump, Tuck Jump, and Hop Over. The jump training exercises and drills displayed in this video are intended to assist volleyball players who want to improve their jump ability and elevate their overall performance come game time. In this particular video, Coach McQueen is working with a high school volleyball player to enhance her jumps by strengthening her lower body. This video is a demonstration of the plyometric exercises for part one of our volleyball jump training using the Myosource Kinetic Bands. ![]() The following plyometric drills and exercises are designed to help volleyball players learn to jump higher. It can also help in defending a spiked ball from an opponent. The ability to jump higher can provide a better angle and potentially more force when spiking the ball, especially for a player who lacks physical height. Good vertical jump height is a great skill to possess both offensively and defensively in volleyball. How To Do Jump Tuck, Knee Jump Tucks, Plyo Jumps.Every volleyball player should make jump training (plyometrics) an essential component of their overall training. Because you'll be jumping, you'll be able to get some cardio in with this technique. Bend your knees as far as needed to absorb the force from the landing.Ī correct tucked knee jump can build your legs, core, glutes, and quads while also improving your upper and lower body. Extend your legs on landing, being careful to ensure a good landing by leaving the knees slightly bent.ĥ. As your body is moving up through the air, bring your knees up to the chest as close as possible.Ĥ. From the quarter squat position, perform an explosive jump straight up.ģ. Stand in a comfortable upright position with knees slightly bent.Ģ. If any pain is experienced, immediately stop the tucked knee jump. Your core muscles should be activated to support your posture as you perform the exercise. Brace the spine by drawing your lower abdomen inward. The tucked jumps should begin with good posture to avoid injury.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |