Do you need to leap excessive? I wager you do! Having a large vertical leap and crushing your opponent along with your assaults is each volleyball participant’s dream. On this video, I’ll present you 4 unbelievable workouts you’ve seemingly by no means carried out earlier than, which is able to make it easier to achieve these essential centimeters in your vertical leap and I’ve for you unbelievable helpful bonus tip.
All of us admire volleyball stars like Wilfredo Leon and his unbelievable assaults. We dream of in the future leaping like them. However how are you going to enhance your leap and attain your full potential?
All through my skilled profession, I’ve tried practically 100 workouts to enhance vertical leap—starting from conventional squats and deadlifts within the gymnasium to dynamic and plyometric workouts. Most of those workouts, nonetheless, have been single-focused: both focusing on power or explosiveness. On this video,
I’ve acquired one thing particular for you—a mix of dual-focused and unconventional workouts you in all probability haven’t carried out earlier than.
I need to admit, even for me, these workouts 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 further momentum in your leap. Arm motion is important for vertical leap efficiency, accounting for 10–20% of your leap peak—a big variety of centimeters.
However let’s dive into the workouts!
Train 1: Low Hurdle Jumps with a Drugs Ball
For this train, you’ll want low hurdles or the same support. I suggest use hurdles lower than 30 cm excessive and a lightweight drugs ball, particularly should you’re a newbie.
The train entails holding the medication ball overhead and leaping over every hurdle. As quickly as you land, instantly leap over the following one. You would possibly suppose, “This will likely be straightforward.” However with out utilizing your arms—which stay overhead—your physique has to work further arduous to carry you over the hurdles.
I like to recommend utilizing 3–4 low hurdles and performing 5 units of this train.
Train 2: Larger Hurdle Jumps with a Transferring Drugs Ball
It is a variation of the primary train, requiring barely larger hurdles (round 50 cm) and a lightweight drugs ball (I exploit a 2 kg medicineball).
As an alternative of holding the medication ball overhead, you maintain it in entrance of your physique at stomach degree. As you leap over every hurdle, transfer the medication ball in your palms. Deal with fast rebounds after touchdown to leap over the following hurdle. Carry out 5 units of this train as nicely.
Train 3: Field Bounce with Drugs 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. Bounce down, land, and instantly explode upward, throwing the medication ball as excessive as you possibly can. Step off the field first along with your proper foot. Once more, you possibly can’t use your arms for the leap; as a substitute, your whole physique should generate the facility for throwing drugs ball and leaping. Carry out 8–12 jumps and throws.
Train 4: Twin Field Bounce with Drugs Ball Throw
Now comes a sophisticated model of the earlier train, requiring two containers—one decrease and one larger. Maintain the medication 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 medication ball ahead with most vitality. 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 workouts which have already been seen by over 500,000 folks on YouTube. Test them out and apply 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 doable along with your hitting hand. Report your highest attain and intention to beat your private document within the subsequent session.