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It's important for attackers to recognize a block when on the offensive. This improves a hitter's kill percentage by reducing the chances of swinging into the block. Vision training helps hitters of all levels perfect this skill. Whether you're a hitter or a blocker, you're going to do some damage to your fingernails. Here's a quick tip for players--that practice so often their fingernails break away from the finger--to help them avoid bleeding and pain.
See more volleyball drills or find volleyball leagues near you. Look for this banner for recommended activities. Join Active or Sign In. Learn More Customer Login. List your event Need to give your event a boost? Team Hitting Drills Teams that don't hit effectively won't succeed on the court. Hitter Coverage Drill Digging a blocked ball is one of the most challenging parts of a volleyball match.
Attacker Vision Training It's important for attackers to recognize a block when on the offensive. Volleyball Player's Guide to Finger Taping Whether you're a hitter or a blocker, you're going to do some damage to your fingernails. Are you sure you want to delete this family member?
Find activities close to home. It may be difficult at first but try to keep your body straight and allow yourself to rise and fall in the full range of motion of your arms.
You can either keep your palms facing away from you or towards you, varying the distance between them. Changing the positioning of your hands will target different muscles.
Try not to let your arms fall straight down and lock. It is better to keep some bend in them between pullups.
Changing your grip targets different areas of your bicep and forearm muscles. Put your arms behind you on the edge of a tub or on a chair so your fingers are pointing out. Keep your elbows slightly bent and close to your body. Extend your legs and bend them slightly at the knee. Lower your body until your elbows are at a degree angle and lift yourself back up. Usually ropes, bars, or handles are attached to the end of the cable.
Utilizing different attachments focuses on different areas of your triceps. Stand straight with your feet shoulder width apart and pull the cable down by the attachment starting with your elbows at 90 degrees and extending downward, moving your hands towards the ground.
Consult a fitness specialist for the proper use of each attachment. Find workouts that help and motivate you. Lifting weights and exercising as a whole can be repetitive and boring.
Find exercises that help workout your muscles or get you jumping without losing motivation. There are many free resources online to help you vary your workout and find exercises that work for you. Find inspiration through partners, trainers, and music. Jam out to some of your favorite tunes to keep your mind distracted from the repetition. High energy music can also keep your energy up. Find a trainer, training partner or a workout video for support.
Trainers can be expensive but worth the investment to ensure your safety and maximize your potential. Choose your training partners wisely as you want to support each other. Research and develop a plyometric routine that works best for your schedule and space. Plyometrics are great because they require minimal equipment and require various explosive movements; however, they can be a challenge to commit to if you only have limited amount of space and time available to you.
Choose exercises that will challenge you in the time you have scheduled for yourself. Cool Down and Stretch. Integrate plyometrics into a weight lifting program. To keep yourself from getting bored and your muscles and gains from hitting a plateau, you can add plyometric workouts times a week in conjunction with cardio and bodyweight exercises in order to jump higher.
To make the plyometrics even more effective, wear a weighted vest while you do the exercises. These plyometrics exercises should only be done on even ground to avoid sprains and injuries. Never do the exercises on concrete as the impact can be rough on joints. To increase your vertical, find a tall empty wall, grab a pack of sticky notes and start jumping.
Label your first sticky note as '1st Jump' and whenever you reach the highest point of you first jump, slap the labeled sticky note onto the wall. Then grab the next sticky note, label it, and try to get that sticky note higher than the first one you put on the wall. Jump ropes are also an excellent way to get to jumping higher and faster after all, volleyball relies on reflexes as well.
Consult a health or fitness specialist for proper technique and guided weight resistance as landing with added weights can cause injury and stress to your joints. Ideally, use specialized equipment or tension bands that provide resistance as you explode up but do not add any weight when landing back on the ground. Make sure you're bending your knees and mimicking the movements you will be using in the game.
Imagine that the wall is the net and you need to maintain the vertical plain without touching it. Box jumps are a common exercise for utilizing plyometrics to increase your vertical leap. Doing box jumps increases your explosion and coordination by training your muscles to explode upward. Many fitness facilities have specialized boxes specifically built for this exercise. Keep doing box jump repetitions for about 10 jumps x 3 sets, times a week for the best results.
Ensure there is enough room for you to jump without hitting your head on anything. Ensure that the box is stable and does not slip out from under you as you land on top of it.
Slowly increase the height of the box as your vertical begins to increase. Your footwork will depend on your dominant hand. If you are going up to spike the ball, plant your second foot facing sideways and take off facing parallel to the net. Making your last two steps fast and explosive will significantly help your vertical leap. For right-handed players, use a left, right, left, jump technique. Your spike approach should include one big step and one small step to bring your trailing foot in line with your leading one.
Coordinate both arms with your footwork to generate force. The height you get on each jump partly comes from the timing of your arms. Accelerate your arm swing as you bring your second foot forward - remember, you're not swinging forward, you're swinging up.
The combination of planting your second foot a little bit in front of your first and then swinging your arms upwards will stop your forward momentum and transfer it to upwards momentum.
A quick, aggressive approach with your arms swinging completely back and up will drive your body into the air. Force your arms downward as you squat to initiate your base. As you explode into your jump, reverse the direction of your arms and push them above your head as fast as you can. As you reach the apex of your jump, your hands and body will have uncoiled into the highest point of your jump.
If you are following the left, right, left, jump technique, throw your hands back and turn your palms to the ceiling on the right step. While you are in the air, come through with your non-dominant hand. The hand you're hitting with will usually be the dominant hand. As you advance in the sport, adjust your footwork and coordination for different attacking and defending positioning.
Turning your body to hit the ball will allow you to engage your core when you spike creating greater force upon impact. By using your whole body this way, you will be able to hit harder than you ever would with just your arm.
Working on the technique of your approach and arm swing is very important to maximizing the movements of your core.
Michele Dolan Personal Trainer. Yes, jumping is safe, but don't use weights or additional resistance until you are at least Your body and bones are still growing.