This question is often asked by volleyball players, as well as basketball players, athletes and all those people who have to jump a lot and high. Before tackling this problem, you should start by understanding the process and its mechanics. After all, you need to know which muscles should develop first.
Instructions
Step 1
The jump begins with tucking: the knees are bent, the body tilts forward. Next, the muscles of the back (lower), trapezius and latissimus muscles begin to work. At the same time, the front muscles of the thighs - the quadriceps - begin to work. They give acceleration to the body when the legs are extended. Finally, the calf muscles, soleus muscles, and the small muscles of the foot come into action at the end. The sequence is as follows: back, hips and calves.
Step 2
It is imperative to develop the muscles of the arms, shoulders, back, chest and abs. They improve sharpness and coordination. Regular push-ups that work your chest and triceps, and pull-ups that develop your back and biceps will help you. It is enough to do them in 4-5 approaches, gradually increasing the number of push-ups to 50-70 and pull-ups to 20-30. If you're more serious about it, go to the gym a couple of times a week. You can do the bench press, then wide grip pull-ups, barbell exercises, and overhead presses in a seated position. All this is done 8-10 times in 5 approaches.
Step 3
Training your thigh muscles is the fastest way to increase your jump. Barbell squats will help you with this. It is better to do incomplete squats so as not to accidentally damage the menisci. Warm up before exercising. First, you can do a dozen regular squats, several bends, and run in place. This is very important, especially in winter. When you start squatting with a fairly heavy barbell, get an elastic bandage for the knees and a back belt. Squats are done in 4-5 sets of 10-12 times.
Step 4
Jumping exercises include jumps from a full squat ("frogs"), jumps from a position with one leg on the floor, the second on a chair with alternating jumping legs (step-ups), sprints (running back and forth, 30 meters each direction).
Step 5
Calves can be called "stubborn" muscles. Since their mass is heavily increasing. But on the other hand, they recover quite quickly, and therefore they can be trained up to 4-5 times a week. The best calf exercise to increase the jump is the calf raises (always with weights). There are several options: on one or both legs, from a dais or simply on a new floor.
Step 6
And the explosive power of the calves can be developed with any jumping exercises. Only these exercises need to be done a lot. It is also useful to jump first 100 times on one leg, then the same amount on the other. This is a serious burden.
