High jump in volleyball is one of the most effective and effective elements of the game. Fortunately, there is no particular volleyball jump. The jumping technique is the same for volleyball, basketball, parkour, and even rhythmic gymnastics. In a word, for any sport where strong legs and the ability at the right moment to push off sharply and strongly and fly as high as possible, lightly helping yourself with your hands, are needed. The exercise program for the development of jumping ability is used the same.
It is necessary
- - barbell;
- - platform 55-60 cm high;
- - platform 15-20 cm high;
- - a dumbbell weighing 1.5 kg.
Instructions
Step 1
It is very important to practice the technique of jumping up using a stopping step. Otherwise, the kinetic energy continues to carry the body forward, and the jump up remains insufficiently high.
Step 2
Take a wide step forward with a jogging leg, when placing the leg, the knee bends slightly, the body is slightly forward. After that, a short step with the swinging leg, the foot turns slightly inward, and the whole body turns slightly towards the pushing leg. At the same time, both arms are parallel to the maximum back. Then, with a jogging foot, make an additional step-push with a jump upward. At this moment, the hands also go up sharply and help push the body out. Having mastered the steps, perform a jump, trying to touch the landmark with your hands: the net, the basketball hoop, the mark on the vertical wall. Touch alternately with your right hand, left and both hands at the same time.
Step 3
Bend your knees and grab the bar with an overhead grip. The arms are placed on the neck slightly wider than the shoulders. Keep your back straight. Slightly close the shoulder blades and bend in the lower back. Straighten your legs and stand. Repeat the exercise 6-8 times. Rest for 30 seconds and move on to the second exercise.
Step 4
Stand up straight. Hands are freely lowered along the body. Dumbbells in each hand. Squat down. Don't round your back, look straight ahead. Jump out of the deep squat position as high as possible. Land softly on bent legs. Without stopping, lower yourself back down to a low squat and repeat. Make 8 jumps. Rest for 3 minutes and repeat the set of two exercises again.
Step 5
Stand straight facing a stable bench or high platform. Raise your hands up, then take them back, as if for a swing, at the same time bend in the body and sit down. Throwing your arms forward, jump onto the bench. Go down. Perform 6-8 jumps. Rest for 30 seconds and move on to the next exercise.
Step 6
Stand up straight. Place the barbell comfortably on your shoulders. Grasp the bar with an overhand grip. Bend your knees slightly and bend your back slightly at the lower back. Lean forward slowly so that your body is parallel to the floor. Straighten up. Do 8 repetitions. Rest for three minutes and repeat the set of exercises three and four again.
Step 7
Stand with your right side to a low platform. Put a light dumbbell to the right of the platform at a distance of 60-70 cm. Pushing off with two feet, jump sideways over the platform. Landing between the platform and the dumbbell, quickly sit down and lift the dumbbell. Now jump back with the dumbbell. Move the dumbbell to your other hand and lower it to the floor to your left. Jump over the platform. Come back, quickly sit down and lift the dumbbell. Repeat jumps and climbs at a fast pace for 30 seconds. Squats should be deep and jumps sharp. Only the legs work, do not round your back and do not lower your gaze. Rest for 30 seconds and proceed to High Platform Jumping.
Step 8
Stand on a high platform. Make a strong swing with your arms and jump down. Do not linger, push off with both legs and jump out as high as possible, pulling your knees to your chest. Return to the platform. Perform 10-12 jumps. Rest for three minutes and repeat the set from exercises 5 and 6.
