Best Volleyball Drills

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"At Last! A Complete Volleyball Jump Training And Conditioning Program
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Volleyball Jump Training

Proper Technique for Volleyball Jump Training

The most important part of volleyball jump training is proper training. If an athlete jumps repeatedly with poor technique, they can seriously injure themselves. Coaches should emphasize the importance of maintaining proper technique at all times.

When volleyball jump training, athletes should keep their knees directly in line with their ankles and not allow the knees to bend over further, reaching to where they are in line with the toes. This position puts stress on the knee, an already fragile part of the body. If athletes feel that they cannot get low enough in the sit before the jump, they should either widen their feet or lean further forward, allowing their rear to extend further back, keeping a straight back.

Besides keeping their knees in line with the ankles, athletes should ensure that they are pushing off from the whole foot. Doing so ensures that athletes get full power in their jump and are not killing the height of the jump. When jumping, athletes should strive to leave the floor from the middle of the foot or the ball of the foot.

Jumping from the middle of the foot maintains momentum because it allows power to come from the ball of the foot and the heel, which otherwise gets lost. If athletes roll through the foot, leaving from the toes, they lose much of the momentum.

Finally, athletes should land by rolling through the foot. This protects the knees and ensures stability as athletes move from jumping into another activity. The best way to land a jump properly is to allow the foot to hand naturally in the air, with the toes down. This puts the athlete in the proper position to land the jump.

Jump Training

Athletes wanting to improve their volleyball jumping should put together a routine of volleyball training exercises that focuses on increasing leg strength, teaches proper jumping technique, and allows for much practice. This jump routine can be done separately or as part of a regular practice. To see real improvement, athletes should practice their jumping at least three times a week for 10-15 minutes.

Slalom Jumps

Athletes should place two markers on the floor in front of them, about four or five feet apart in a horizontal line. Athletes should start standing behind one of the markers and bending into proper jumping position. The athletes then jump over to the other marker, focusing on getting as much height as possible and stabilizing themselves from the sideways jump. The arms should be kept bent and glued into the athletes’ sides during the jump. Repeat this move 15 times.

Monster Bounds

Athletes in volleyball jump training should start at one end of the back line of the volleyball court. Athletes then swing their right leg into the air, bending it at the knee. They bound forward, landing on the right leg. They immediately take off again with the left leg in the air, landing on the left leg and taking off again on the right. The point of this drill is to increase height and muscle mass. Athletes should do monster bounds the length of the back line four times.

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