Training for Beach Volleyball-Exercises to Increase Vertical Jump
When you decide to become a better beach volleyball player you will start to train with specific exercises to increase your vertical jump. Being able to jump higher in volleyball is more important than any other type of training once you have the basics down.
Yes it is important to be able to pass the ball and set the ball well. The outdoor setting rules of beach volleyball are much different than the indoor volleyball rules for setting. So if you haven’t perfected exactly how to set a beach volleyball, then that should be your priority right now.
Either way you have time to practice all the ball handling skills you need as well as fit in plenty of time for jump training. Jumping does not require a lot of training, in fact with just 30 minutes a day you can fit in great workouts that increase you vertical for volleyball.
So let’s take a look at some free vertical jump training exercises that you can do at home or on the beach. I would suggest that you buy yourself a weighted ball and a kettlebell. There are a lot of kettlebell exercises to increase your vertical jump that can be done anywhere.
First things first you have to have strong enough legs to withstand a jump training program. If you can’t squat your weight 10 times, you would be best building up a little more leg strength before diving into an intense plyometric training workout routine.
Once you can squat your weight 10 times, you will be ready to start some true exercises to increase vertical jump. Now we aren’t talking about doing jump rope exercises for 20 minutes straight. Do you understand why that would be a bad thing? If not let me explain. Jump rope is training your muscles to have endurance, in other words it teaches you to jump a few inches off the ground for very long periods of time. It’s the equivalent of a sprinter running a marathon to prepare for his 100 meter race. It won’t help and it will most likely have an adverse effect and slow him down.
So you need to focus on doing exercise that require a lot of explosion and you need to go all out on every rep. Since we aren’t focusing on endurance you will only be doing about 8 reps for each exercise.
Box jumps are a great way to start a plyo workout. Get a plyo box that is high and challenging to jump onto. The height should be something that is a bit scary and that you can only do 8 times because it is so difficult. This will teach your fast twitch muscle fibers to use all that they have when you jump.
Click Here to see a jump training workout that includes specific workouts, rest times, nutrition, plyometric training and everything you need to increase your vertical leap as quickly as possible.
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