Find solution
How could i improve my vertical fast?

How can I improve my vertical?

  • I am on varsity volleyball and I would like to improve my spiking and blocking and such, but I am a little short for the typical middle hitter. So improving my vertical seems to be my best option. How can I do this? Thanks

  • Answer:

    Interesting question. There are certain things that you must have in order to increase your ability to jump. One is the type of muscle fiber that you have. If you have fast twitch fibers then you are going to jump and run faster. On the other hand if you have slow twitch fibers the opposite is true. Don't give up for nature has provided a crossover fiber. It is a fast twitch fiber that also works as a slow twitch. This is one fiber that if worked on will increase your speed or jumping ability. So the first thing that you need is muscle mass. You don't need to be a body builder or olympian to achieve this goal. There are fundamental movements that involve what are called kinetic chains. The best of these is the squat. Working on that will improve your ability to jump and give you the mass to support such a goal. The other activity that will definitely improve your jumping ability is plyometrics. Specifically dives which are movements done off a box that is a specific height. You start off on a small box and work your way up to a larger one. I strongly recommend that you get with someone that is familiar with these movements and have them set up a program for you. These moves will increase the ability to jump but they are also risky for there is a chance of injury. The movement is done to load the muscle fibers when you jump off the box and then instantly reload them under force when you land and instantly take off again. These movements will definitely help to increase the ability to jump and increase your speed. Do not walk around with weights on your ankles or as it used to be called the Russian Overload Principle. The problem is that is causes unnatural stresses on the ankles and knees. This will translate into problems down the road in those joints plus the hips.

Meena at Yahoo! Answers Visit the source

Was this solution helpful to you?

Other answers

on my volleyball team we actually used bungees. basically, theyre bungee cords attached to a waistband. you put the waistband around your waist and two other people hold the cords for you until they are tight. then you jump! the bungees provide resistance and will improve your vertical. good luck. hope this helped. :)

HeArTbReAkEr

well, im 6'2, so im pretty much a giant. but, my vertical sucks. here's what i did. as much as i DESPISE them, SQUATS ARE KEY. they are very very very helpful. wall jumps, anything where you are jumping can help your vertical. try wearing ankle weights around your house or practice, this can help too. hope i helped. as long as your persistent, nearly anything that is jumping can help your vertical.

yeazel . 3

What you want to do is plyometrics. I did these in club vball here in ontario. for instance, set up a drill like this legend: standard size pilon = x regulation size volleyball = o x o x o o x What you want to do is quick hops over the o's and high knee tucks over with x's with your hands on your hips at all times. Explode with your glutes.

northernpuppy

To increase your verticle you have to strengthen your calves a quads -skips for height/distance -ski jumps (find a line and jump back and forth keeping your feet together -squats - jump and try to touch your knees to chest -keeping your feet together jump in the shape of a square -sprint and then all of a sudden hop on one foot (DO NOT STOP FIRST you should feel like you are out of control and about to fall) any exercise that involves jumping is good hope these helped

K B

well jumping on the wall or net 10 jumps, 3 reps reaching/jumping as high as you can. lunges, running, leg exercise, jumping is all in the leg power! work out those legs!

vballismylyfe322

lunges, wall-sits, any other legs workouts also try walking around school with ankle weights for days at a time- take them off right before the game and there will be a noticeable difference (at least for the span of the game)

Ted

here: squat down and then jump as high as you can about ten times every day. run alot. wall sits and up downs (:

jessica nay

make up a schedual for each day of the week one day do wall sits another high knees or lunges it helps i play club volleyball and thats what my coach said

joanna

weight lift....

<3 =]

Related Q & A:

Just Added Q & A:

Find solution

For every problem there is a solution! Proved by Solucija.

  • Got an issue and looking for advice?

  • Ask Solucija to search every corner of the Web for help.

  • Get workable solutions and helpful tips in a moment.

Just ask Solucija about an issue you face and immediately get a list of ready solutions, answers and tips from other Internet users. We always provide the most suitable and complete answer to your question at the top, along with a few good alternatives below.